Comparing Nutrients in 5 ounces Crackers, saltines, fat-free, low-sodium VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines, fat-free, low-sodium	11%	4%	85%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Crackers, saltines, fat-free, low-sodium	Brussels Sprouts	Recommended Dietary Allowance
Energy	19.2% 557kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	9.76% 12.7g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	4.3% 3.1g	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	NA	1.8% 1.3g	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	NA	% 1.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	10% 3.83g	14% 5.4g	38g per day for Men 19-50 years
Protein	26.6% 15g	8.56% 4.8g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines, fat-free, low-sodium	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.3% 0.84mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.27% 0.12mg	24% 0.31mg	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	44% 176μg	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	134% 120mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines, fat-free, low-sodium	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.1% 31mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	137% 11mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	20.8% 0.48mg	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	23% 160mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	55% 30.3μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	80.2% 1203mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines, fat-free, low-sodium VS Brussels Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines, fat-free, low-sodium versus 5 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, saltines, fat-free, low-sodium vs Brussels Sprouts:

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 3.7 times more Vitamin B1, 6.6 times more Vitamin B2, 7.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 2 times more Vitamin B9 than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain more Vitamin A, 2.6 times more Vitamin B6, more Vitamin C, 7.3 times more Vitamin E and 36.1 times more Vitamin K than Crackers, saltines, fat-free, low-sodium.
• 5 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Crackers, saltines, fat-free, low-sodium as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines, fat-free, low-sodium vs Brussels Sprouts:

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 2.1 times more Copper, 5.5 times more Iron, 1.9 times more Manganese, 1.6 times more Phosphorus, 13.4 times more Selenium, 34 times more Sodium and 2.2 times more Zinc than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 1.9 times more Calcium, 3.4 times more Potassium and 25.3 times more Water than Crackers, saltines, fat-free, low-sodium.
• Both Crackers, saltines, fat-free, low-sodium and Brussels Sprouts contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines, fat-free, low-sodium have 9.1 times more Energy, 14.4 times more Omega 6, 9.2 times more Carbohydrate and 3.1 times more Protein than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 2.6 times more Omega 3, 5.8 times more Sugars and 1.4 times more Fiber than Crackers, saltines, fat-free, low-sodium.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6