Comparing Nutrients in 7 ounces Brussels Sprouts VS Snacks, granola bites, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Snacks, granola bites, mixed flavors	6%	35%	59%

Macro Nutrients

	Brussels Sprouts	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	36% 34.7g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	61.3% 19.6g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	27% 4.6g	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	101% 132g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	82% 59.5g	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	29.8% 11.3g	38g per day for Men 19-50 years
Protein	12% 6.7g	25.4% 14.2g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	22% 0.28mg	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	16.4% 65.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.8% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	187% 169mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.6% 1.75mg	33.2% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Snacks, granola bites, mixed flavors	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	54.5% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.015% 0.6μg	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	38.7% 3.1mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	145% 3.34mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	22% 331mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Snacks, granola bites, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Brussels Sprouts versus 7 oz of Snacks, granola bites, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Snacks, granola bites, mixed flavors:

• 7 ounces of Brussels Sprouts have 19 times more Vitamin A, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9, 425 times more Vitamin C and 19.5 times more Vitamin K than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B5, more Vitamin B12 and 2.9 times more Vitamin E than Raw Brussels Sprouts.
• 7 ounces of Brussels Sprouts have insufficient amounts of Vitamin B12
• 7 ounces of Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Snacks, granola bites, mixed flavors have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Snacks, granola bites, mixed flavors:

• 7 ounces of Brussels Sprouts have 1.4 times more Potassium and 10.9 times more Water than Snacks, granola bites, mixed flavors.
• While 7 oz of Snacks, granola bites, mixed flavors contain 3.5 times more Copper, 3 times more Magnesium, 5 times more Manganese, 3.1 times more Phosphorus, 12.5 times more Selenium, 6.7 times more Sodium and 4.6 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Snacks, granola bites, mixed flavors contain similar levels of Calcium and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bites, mixed flavors contain 10.5 times more Energy, 58.3 times more Fat, 159.5 times more Saturated Fat, 2.3 times more Omega 3, 51.6 times more Omega 6, 7.4 times more Carbohydrate, 13.6 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Raw Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6