Comparing Nutrients in 7 ounces Dried Breadnuts VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Dried Breadnuts	9%	4%	87%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Dried Breadnuts	Brussels Sprouts	Recommended Dietary Allowance
Energy	25% 728kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	25.7% 0.41g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	8.05% 1.37g	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	121% 158g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	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	78% 29.6g	20% 7.54g	38g per day for Men 19-50 years
Protein	30.5% 17g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Dried Breadnuts	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	56% 224μg	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	103% 92mg	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	NA	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Breadnuts	Brussels Sprouts	Recommended Dietary Allowance
Calcium	18.7% 187mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	541% 4.87mg	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% 9.13mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	50.5% 353mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	117% 3991mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Breadnuts VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Breadnuts 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 Dried Breadnuts vs Brussels Sprouts:

• 7 ounces of Dried Breadnuts have 1.6 times more Vitamin B2, 2.8 times more Vitamin B3, 6.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 3.5 times more Vitamin A, 4.6 times more Vitamin B1 and 1.8 times more Vitamin C than Dried Breadnut Tree Seeds.
• 7 ounces of Dried Breadnuts have insufficient amounts of Vitamin A
• Both Dried Breadnut Tree Seeds as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dried Breadnuts vs Brussels Sprouts:

• 7 ounces of Dried Breadnuts have 2.2 times more Calcium, 35.1 times more Copper, 3.3 times more Iron, 5 times more Magnesium, 2.6 times more Phosphorus, 5.2 times more Potassium, 2.1 times more Sodium and 4.5 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 13.2 times more Water than Dried Breadnut Tree Seeds.
• Both Dried Breadnuts and Brussels Sprouts contain similar levels of Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Breadnuts have 8.5 times more Energy, 2.1 times more Omega 3, 15.3 times more Omega 6, 8.9 times more Carbohydrate, 3.9 times more Fiber and 2.6 times more Protein than Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6