Comparing Nutrients in 7 ounces Cracker, meal VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cracker, meal	10%	4%	86%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cracker, meal	Brussels Sprouts	Recommended Dietary Allowance
Energy	26.2% 760kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	7.97% 1.36g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	6.02% 4.37g	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	NA	2.55% 1.85g	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	20% 7.54g	38g per day for Men 19-50 years
Protein	33% 18.5g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cracker, meal	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.4% 0.93mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.8% 11.3mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	33.4% 0.43mg	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	67.5% 270μg	30.3% 121μg	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	187% 169mg	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	5.7% 0.85mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracker, meal	Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	49.6% 0.45mg	15.4% 0.14mg	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	115% 9.2mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	29% 0.67mg	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	29.5% 206mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	153% 84μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.37mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.41% 15g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracker, meal VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cracker, meal versus 7 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cracker, meal vs Brussels Sprouts:

• 7 ounces of Cracker, meal have 5 times more Vitamin B1, 5.2 times more Vitamin B2, 7.7 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.2 times more Vitamin B9 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain more Vitamin A, 5.6 times more Vitamin B6, more Vitamin C, 2 times more Vitamin E and 590 times more Vitamin K than Cracker, meal.
• 7 ounces of Cracker, meal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cracker, meal as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cracker, meal vs Brussels Sprouts:

• 7 ounces of Cracker, meal have 3.2 times more Copper, 3.3 times more Iron, 2.8 times more Manganese, 1.5 times more Phosphorus, 26.4 times more Selenium and 1.6 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.8 times more Calcium, 3.4 times more Potassium and 11.3 times more Water than Cracker, meal.
• Both Cracker, meal and Brussels Sprouts contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cracker, meal have 8.9 times more Energy, 15.2 times more Omega 6, 9 times more Carbohydrate and 2.8 times more Protein than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.5 times more Omega 3, 6.7 times more Sugars and 1.5 times more Fiber than Cracker, meal.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6