Comparing Nutrients in 7 ounces Brussels Sprouts VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Brussels Sprouts	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	34.6% 1004kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	68.8% 22g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	40% 6.8g	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	89.3% 116g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	12% 6.7g	12% 6.77g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Pie crust, refrigerated, regular, baked	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	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	3.05% 0.04mg	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	16% 63.5μg	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	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	11.2% 0.1mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	18% 0.41mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	4.84% 165mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	62.4% 937mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Pie crust, refrigerated, regular, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Brussels Sprouts versus 7 oz of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Pie crust, refrigerated, regular, baked:

• 7 ounces of Brussels Sprouts have 2.4 times more Vitamin B2, 11 times more Vitamin B6, 1.9 times more Vitamin B9, 17.6 times more Vitamin E and 442.5 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• While 7 oz of Pie crust, refrigerated, regular, baked contain 1.7 times more Vitamin B3 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Pie crust, refrigerated, regular, baked provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Pie crust, refrigerated, regular, baked:

• 7 ounces of Brussels Sprouts have 3.5 times more Calcium, 1.4 times more Copper, 1.2 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Potassium, 1.9 times more Zinc and 10.8 times more Water than Pie crust, refrigerated, regular, baked.
• While 7 oz of Pie crust, refrigerated, regular, baked contain 2.8 times more Selenium and 18.9 times more Sodium than Raw Brussels Sprouts.
• 7 ounces of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 2.7 times more Fiber than Pie crust, refrigerated, regular, baked.
• While 7 oz of Pie crust, refrigerated, regular, baked contain 11.8 times more Energy, 95.6 times more Fat, 178.8 times more Saturated Fat, 1.5 times more Omega 3, 76.1 times more Omega 6 and 6.5 times more Carbohydrate than Raw Brussels Sprouts.
• Both Brussels Sprouts and Pie crust, refrigerated, regular, baked offer comparable quantities of Protein per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6