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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	34.6% 1004kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	58.7% 57g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	68.8% 22g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	12% 6.77g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.55mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	16% 63.5μg	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	NA	137% 123mg	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	0.66% 0.099mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.4% 24mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	11.2% 0.1mg	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	28.5% 2.3mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	14.7% 103mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	4.84% 165mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	62.4% 937mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	4.77% 176g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Pie crust, refrigerated, regular, baked 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 Pie crust, refrigerated, regular, baked vs Boiled Brussels Sprouts:

• 7 ounces of Pie crust, refrigerated, regular, baked have 1.3 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 2.2 times more Vitamin B2, 8.9 times more Vitamin B6, 1.9 times more Vitamin B9, 8.6 times more Vitamin E and 350.8 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Brussels Sprouts provide similar amounts of 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 Pie crust, refrigerated, regular, baked as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Pie crust, refrigerated, regular, baked have 3 times more Selenium and 22.5 times more Sodium than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 3 times more Calcium, 1.6 times more Copper, 2.2 times more Magnesium, 3.8 times more Potassium, 1.5 times more Zinc and 11.2 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Brussels Sprouts contain similar levels of Iron, Manganese and Phosphorus per seven ounces.
• 7 ounces of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, refrigerated, regular, baked have 14.1 times more Energy, 57.4 times more Fat, 108.7 times more Saturated Fat, 43.3 times more Omega 6, 8.2 times more Carbohydrate and 1.3 times more Protein than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.9 times more Fiber than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Brussels Sprouts offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6