Comparing Nutrients in 5 ounces Snacks, corn-based, extruded, cones, plain VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, cones, plain	4%	47%	49%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Snacks, corn-based, extruded, cones, plain	Brussels Sprouts	Recommended Dietary Allowance
Energy	25% 723kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	39.3% 38g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	101% 32.2g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	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	68.6% 89g	9.76% 12.7g	130g per day for Men 19-50 years
Sugars	NA	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	4.1% 1.56g	14% 5.4g	38g per day for Men 19-50 years
Protein	14.7% 8.22g	8.56% 4.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, cones, plain	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.38% 0.32mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	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	1.06% 4.25μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, cones, plain	Brussels Sprouts	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6.3% 0.057mg	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	45% 3.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	5.36% 0.12mg	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	8.9% 62.4mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	97% 1449mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn-based, extruded, cones, plain VS Brussels Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, corn-based, extruded, cones, plain 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 Snacks, corn-based, extruded, cones, plain vs Brussels Sprouts:

• 5 ounces of Snacks, corn-based, extruded, cones, plain have 2.3 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 2.4 times more Vitamin A, 1.4 times more Vitamin B5, 5.5 times more Vitamin B6, 20.3 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• 5 ounces of Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin C
• Both Snacks, corn-based, extruded, cones, plain as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, corn-based, extruded, cones, plain vs Brussels Sprouts:

• 5 ounces of Snacks, corn-based, extruded, cones, plain have 1.8 times more Iron, 2.4 times more Selenium and 40.9 times more Sodium than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 14 times more Calcium, 1.8 times more Copper, 2.1 times more Magnesium, 3.9 times more Manganese, 1.6 times more Phosphorus, 4.8 times more Potassium, 2 times more Zinc and 43 times more Water than Snacks, corn-based, extruded, cones, plain.
• 5 ounces of Snacks, corn-based, extruded, cones, plain lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, corn-based, extruded, cones, plain have 11.9 times more Energy, 89.7 times more Fat, 366.9 times more Saturated Fat, 17.3 times more Omega 6, 7 times more Carbohydrate and 1.7 times more Protein than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 9.9 times more Omega 3 and 3.5 times more Fiber than Snacks, corn-based, extruded, cones, plain.
• 5 ounces of Snacks, corn-based, extruded, cones, plain provide inadequate amounts of Omega 3
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6