Comparing Nutrients in 7 ounces Brussels Sprouts VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	43.4% 7.37g	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	80% 104g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	12% 4.56g	38g per day for Men 19-50 years
Protein	12% 6.7g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	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	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	6.1% 0.079mg	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	46.6% 187μg	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	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	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	19.6% 0.18mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	46% 1.06mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Pie crust, deep dish, frozen, baked, made with enriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Brussels Sprouts versus 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 7 ounces of Brussels Sprouts have 5.5 times more Vitamin B6 and 10.6 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 7 ounces of Brussels Sprouts have 1.8 times more Calcium, 1.4 times more Magnesium, 3.8 times more Potassium and 10.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 1.3 times more Copper, 1.8 times more Iron, 1.6 times more Manganese, 3.1 times more Selenium and 15.7 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Pie crust, deep dish, frozen, baked, made with enriched flour contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 1.7 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 12.1 times more Energy, 106.1 times more Fat, 142.9 times more Saturated Fat, 1.3 times more Omega 3, 82.5 times more Omega 6, 5.9 times more Carbohydrate and 1.8 times more Protein than Raw Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6