Comparing Nutrients in 7 ounces Oatmeal Reduced-calorie Bread VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Brussels Sprouts	Recommended Dietary Allowance
Energy	14.4% 417kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	27% 15g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	33.4% 0.43mg	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	27.3% 109μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	187% 169mg	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	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Brussels Sprouts	Recommended Dietary Allowance
Calcium	23% 228mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	15.4% 0.14mg	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	57% 4.56mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	29% 0.67mg	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	28.3% 198mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Reduced-calorie Bread VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Oatmeal Reduced-calorie Bread versus 7 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oatmeal Reduced-calorie Bread vs Brussels Sprouts:

• 7 ounces of Oatmeal Reduced-calorie Bread have 2.5 times more Vitamin B1, 3.1 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin B12 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain more Vitamin A, 4.9 times more Vitamin B6 and 425 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Brussels Sprouts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Brussels Sprouts have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Oatmeal Reduced-calorie Bread vs Brussels Sprouts:

• 7 ounces of Oatmeal Reduced-calorie Bread have 2.7 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 14.4 times more Selenium, 15.5 times more Sodium and 2 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 3.1 times more Potassium and 2 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Brussels Sprouts contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oatmeal Reduced-calorie Bread have 4.9 times more Energy, 11.7 times more Fat, 28.6 times more Omega 6, 4.8 times more Carbohydrate and 2.2 times more Protein than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.6 times more Omega 3 than Oatmeal Reduced-calorie Bread.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6