Comparing Nutrients in 5 ounces Brussels Sprouts VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Brussels Sprouts	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	2.1% 61kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	43.8% 14g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	19.4% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.76% 12.7g	72.3% 94g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	58.7% 42.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.8% 1.3g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	6% 54μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.6% 86.5μg	11.7% 46.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 120mg	0.31% 0.28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.24% 1.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.3% 1.25mg	23.7% 3.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	39% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.011% 0.43μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	25% 2mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	23.3% 98mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	104% 2.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 98mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	51.5% 28.3μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	15.8% 237mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Snacks, granola bites, mixed flavors per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts versus 5 oz of Snacks, granola bites, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Snacks, granola bites, mixed flavors:

• 5 ounces of Brussels Sprouts have 19 times more Vitamin A, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9, 425 times more Vitamin C and 19.5 times more Vitamin K than Snacks, granola bites, mixed flavors.
• While 5 oz of Snacks, granola bites, mixed flavors contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12 and 2.9 times more Vitamin E than Raw Brussels Sprouts.
• 5 ounces of Brussels Sprouts have insufficient amounts of Vitamin B12
• 5 ounces of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Snacks, granola bites, mixed flavors:

• 5 ounces of Brussels Sprouts have 1.4 times more Potassium and 10.9 times more Water than Snacks, granola bites, mixed flavors.
• While 5 oz of Snacks, granola bites, mixed flavors contain 3.5 times more Copper, 3 times more Magnesium, 5 times more Manganese, 3.1 times more Phosphorus, 12.5 times more Selenium, 6.7 times more Sodium and 4.6 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Snacks, granola bites, mixed flavors contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, granola bites, mixed flavors contain 10.5 times more Energy, 58.3 times more Fat, 159.5 times more Saturated Fat, 2.3 times more Omega 3, 51.6 times more Omega 6, 7.4 times more Carbohydrate, 13.6 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Raw Brussels Sprouts.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6