Comparing Nutrients in 7 ounces Brussels Sprouts VS Crackers, flavored, fish-shaped

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Crackers, flavored, fish-shaped	9%	34%	57%

Macro Nutrients

	Brussels Sprouts	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	36.2% 35g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	52.2% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	40.6% 6.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	100% 130g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	3.23% 2.34g	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	0.25% 0.18g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	16% 6.15g	38g per day for Men 19-50 years
Protein	12% 6.7g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	134% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	79.5% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	13% 0.17mg	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	76% 304μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	187% 169mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.6% 1.75mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	46% 55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Crackers, flavored, fish-shaped	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	29.5% 0.27mg	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	34.7% 2.78mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	48.7% 1.12mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	128% 1925mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Crackers, flavored, fish-shaped per 7 oz

Compare the macro and micronutrient content in 7 oz of Brussels Sprouts versus 7 oz of Crackers, flavored, fish-shaped to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Crackers, flavored, fish-shaped:

• 7 ounces of Brussels Sprouts have 2.6 times more Vitamin B6 and 6.4 times more Vitamin K than Crackers, flavored, fish-shaped.
• While 7 oz of Crackers, flavored, fish-shaped contain 5.8 times more Vitamin B1, 5.7 times more Vitamin B2, 8.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B9 and 4.2 times more Vitamin E than Raw Brussels Sprouts.

Comparing minerals per 7 ounces for Brussels Sprouts vs Crackers, flavored, fish-shaped:

• 7 ounces of Brussels Sprouts have 1.7 times more Potassium and 25.1 times more Water than Crackers, flavored, fish-shaped.
• While 7 oz of Crackers, flavored, fish-shaped contain 2 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 1.7 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Selenium, 38.8 times more Sodium and 2.6 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Crackers, flavored, fish-shaped contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 1.9 times more Sugars and 1.2 times more Fiber than Crackers, flavored, fish-shaped.
• While 7 oz of Crackers, flavored, fish-shaped contain 10.8 times more Energy, 59 times more Fat, 33.2 times more Saturated Fat, 4.3 times more Omega 3, 77.3 times more Omega 6, 7.3 times more Carbohydrate and 3 times more Protein than Raw Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6