Comparing Nutrients in 7 ounces Brussels Sprouts VS Cookies, sugar wafers with creme filling, regular

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cookies, sugar wafers with creme filling, regular	3%	41%	56%

Macro Nutrients

	Brussels Sprouts	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	34.4% 996kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	73.8% 23.6g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	30% 5.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	108% 140g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	118% 85.2g	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	2.55% 1.85g	0% 0g	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	% 1.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 80.6g	g per day for Men 19-50 years
Fiber	20% 7.54g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	12% 6.7g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	15.7% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	6.56% 0.085mg	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	30.3% 121μg	38.2% 153μg	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	187% 169mg	0% 0mg	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	11.6% 1.75mg	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cookies, sugar wafers with creme filling, regular	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	34.7% 2.78mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	36.3% 0.84mg	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	19.6% 137mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	13.4% 7.34μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.089% 3.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cookies, sugar wafers with creme filling, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Brussels Sprouts versus 7 oz of Cookies, sugar wafers with creme filling, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Cookies, sugar wafers with creme filling, regular:

• 7 ounces of Brussels Sprouts have more Vitamin A, 3.8 times more Vitamin B1, 5.1 times more Vitamin B6, more Vitamin C and 84.3 times more Vitamin K than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Brussels Sprouts.
• 7 ounces of Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Cookies, sugar wafers with creme filling, regular have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Cookies, sugar wafers with creme filling, regular:

• 7 ounces of Brussels Sprouts have 1.6 times more Calcium, 1.4 times more Magnesium, 3.3 times more Potassium and 51.8 times more Water than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 2.7 times more Iron, 2.3 times more Selenium and 4.1 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cookies, sugar wafers with creme filling, regular contain similar levels of Copper, Manganese, Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 2.4 times more Fiber than Cookies, sugar wafers with creme filling, regular.
• While 7 oz of Cookies, sugar wafers with creme filling, regular contain 11.7 times more Energy, 77.5 times more Fat, 191.9 times more Saturated Fat, 56.7 times more Omega 6, 7.9 times more Carbohydrate and 19.5 times more Sugars than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cookies, sugar wafers with creme filling, regular offer comparable quantities of Omega 3 and Protein per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6