Comparing Nutrients in 7 ounces Snacks, corn cakes, very low sodium VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn cakes, very low sodium	8%	6%	86%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Snacks, corn cakes, very low sodium	Brussels Sprouts	Recommended Dietary Allowance
Energy	26.5% 768kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	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	127% 166g	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	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	28.7% 16g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn cakes, very low sodium	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	9.43% 37.7μg	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	NA	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

	Snacks, corn cakes, very low sodium	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	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	34.7% 2.78mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	157% 3.6mg	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	44.5% 312mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	9.16% 312mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, corn cakes, very low sodium VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, corn cakes, very low sodium 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 Snacks, corn cakes, very low sodium vs Brussels Sprouts:

• 7 ounces of Snacks, corn cakes, very low sodium have 1.8 times more Vitamin B1, 6.9 times more Vitamin B3 and 2.7 times more Vitamin B5 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 3.2 times more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Snacks, corn cakes, very low sodium.
• 7 ounces of Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, corn cakes, very low sodium as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, corn cakes, very low sodium vs Brussels Sprouts:

• 7 ounces of Snacks, corn cakes, very low sodium have 6 times more Copper, 5 times more Magnesium, 5.4 times more Manganese, 2.3 times more Phosphorus, 6.2 times more Selenium and 4.8 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.2 times more Calcium, 2.5 times more Potassium and 18.7 times more Water than Snacks, corn cakes, very low sodium.
• Both Snacks, corn cakes, very low sodium and Brussels Sprouts contain similar levels of Iron per seven ounces.
• 7 ounces of Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, corn cakes, very low sodium have 9 times more Energy, 8 times more Fat, 19.8 times more Omega 6, 9.3 times more Carbohydrate and 2.4 times more Protein than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 3.3 times more Omega 3 than Snacks, corn cakes, very low sodium.
• 7 ounces of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6