Comparing Nutrients in 7 ounces Cookies, shortbread, commercially prepared, plain VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cookies, shortbread, commercially prepared, plain	4%	46%	50%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Cookies, shortbread, commercially prepared, plain	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	35% 1020kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	53.6% 52g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	50.3% 16g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	11% 14g	130g per day for Men 19-50 years
Sugars	59.3% 43g	4.76% 3.45g	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	0.82% 0.6g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	19% 10.7g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Cookies, shortbread, commercially prepared, plain	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.4% 0.7mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	27% 0.35mg	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	40% 161μg	29.8% 119μg	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	0% 0mg	137% 123mg	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	32.3% 4.84mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 22μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, shortbread, commercially prepared, plain	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	18.3% 0.16mg	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	74% 5.9mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	19.6% 0.45mg	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	18.7% 131mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.19% 7.14g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, shortbread, commercially prepared, plain VS Boiled Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cookies, shortbread, commercially prepared, plain versus 7 oz of Boiled Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cookies, shortbread, commercially prepared, plain vs Boiled Brussels Sprouts:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 3.3 times more Vitamin B1, 3.9 times more Vitamin B2, 5.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and 5.7 times more Vitamin E than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C and 12.8 times more Vitamin K than Cookies, shortbread, commercially prepared, plain.
• 7 ounces of Cookies, shortbread, commercially prepared, plain have insufficient amounts of Vitamin A and Vitamin C
• Both Cookies, shortbread, commercially prepared, plain as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cookies, shortbread, commercially prepared, plain vs Boiled Brussels Sprouts:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 2.5 times more Iron, 1.7 times more Manganese, 4.1 times more Selenium, 16.8 times more Sodium and 1.5 times more Zinc than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 2.8 times more Calcium, 1.4 times more Magnesium, 3.6 times more Potassium and 24.7 times more Water than Cookies, shortbread, commercially prepared, plain.
• Both Cookies, shortbread, commercially prepared, plain and Boiled Brussels Sprouts contain similar levels of Copper and Phosphorus per seven ounces.
• 7 ounces of Cookies, shortbread, commercially prepared, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cookies, shortbread, commercially prepared, plain have 14.3 times more Energy, 52.4 times more Fat, 79.5 times more Saturated Fat, 5.3 times more Omega 3, 93.3 times more Omega 6, 9 times more Carbohydrate, 12.4 times more Sugars and 2.1 times more Protein than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 2 times more Fiber than Cookies, shortbread, commercially prepared, plain.
• 7 ounces of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6