Comparing Nutrients in 7 ounces Crackers, flavored, fish-shaped VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Crackers, flavored, fish-shaped	9%	34%	57%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Crackers, flavored, fish-shaped	Brussels Sprouts	Recommended Dietary Allowance
Energy	31.7% 919kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	36.2% 35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	52.2% 0.84g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	40.6% 6.9g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	3.23% 2.34g	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	0.25% 0.18g	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	% 0.6g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.91g	g per day for Men 19-50 years
Fiber	16% 6.15g	20% 7.54g	38g per day for Men 19-50 years
Protein	36% 20g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, flavored, fish-shaped	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.5% 12.7mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	76% 304μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	187% 169mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48.7% 7.3mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, flavored, fish-shaped	Brussels Sprouts	Recommended Dietary Allowance
Calcium	16.5% 165mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	114% 9.1mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	47.3% 331mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	128% 1925mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, flavored, fish-shaped VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Crackers, flavored, fish-shaped 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 Crackers, flavored, fish-shaped vs Brussels Sprouts:

• 7 ounces of Crackers, flavored, fish-shaped have 5.8 times more Vitamin B1, 5.7 times more Vitamin B2, 8.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B9 and 4.2 times more Vitamin E than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.6 times more Vitamin B6 and 6.4 times more Vitamin K than Crackers, flavored, fish-shaped.

Comparing minerals per 7 ounces for Crackers, flavored, fish-shaped vs Brussels Sprouts:

• 7 ounces of Crackers, flavored, fish-shaped have 2 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 1.7 times more Manganese, 2.4 times more Phosphorus, 2.5 times more Selenium, 38.8 times more Sodium and 2.6 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.7 times more Potassium and 25.1 times more Water than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Brussels Sprouts contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Crackers, flavored, fish-shaped have 10.8 times more Energy, 59 times more Fat, 33.2 times more Saturated Fat, 4.3 times more Omega 3, 77.3 times more Omega 6, 7.3 times more Carbohydrate and 3 times more Protein than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.9 times more Sugars than Crackers, flavored, fish-shaped.
• Both Crackers, flavored, fish-shaped and Brussels Sprouts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6