Comparing Nutrients in 7 ounces Tart, breakfast, low fat VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Tart, breakfast, low fat	4%	14%	82%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Tart, breakfast, low fat	Brussels Sprouts	Recommended Dietary Allowance
Energy	25.5% 738kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.76g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	117% 152g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	13.3% 9.66g	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	7.83% 2.98g	20% 7.54g	38g per day for Men 19-50 years
Protein	14% 7.9g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Tart, breakfast, low fat	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	63% 566μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.54mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	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	49.6% 198μg	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	8.38% 7.54mg	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	7% 1.05mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tart, breakfast, low fat	Brussels Sprouts	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	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	85% 6.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	26.4% 185mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	3.85% 131mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	47.8% 716mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.65% 24g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Tart, breakfast, low fat VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Tart, breakfast, low fat 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 Tart, breakfast, low fat vs Brussels Sprouts:

• 7 ounces of Tart, breakfast, low fat have 7.5 times more Vitamin A, 2.1 times more Vitamin B1, 6.1 times more Vitamin B2, 5.1 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 22.4 times more Vitamin C, 1.7 times more Vitamin E and 442.5 times more Vitamin K than Tart, breakfast, low fat.
• 7 ounces of Tart, breakfast, low fat have insufficient amounts of Vitamin K
• Both Tart, breakfast, low fat as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tart, breakfast, low fat vs Brussels Sprouts:

• 7 ounces of Tart, breakfast, low fat have 2.4 times more Iron, 1.9 times more Magnesium, 1.3 times more Phosphorus, 8.1 times more Selenium and 14.4 times more Sodium than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 5.9 times more Potassium, 1.5 times more Zinc and 7.1 times more Water than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Brussels Sprouts contain similar levels of Calcium and Copper per seven ounces.
• 7 ounces of Tart, breakfast, low fat lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tart, breakfast, low fat have 8.7 times more Energy, 20 times more Fat, 22.5 times more Saturated Fat, 19 times more Omega 6, 8.6 times more Carbohydrate and 2.2 times more Sugars than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 4.3 times more Omega 3 and 2.5 times more Fiber than Tart, breakfast, low fat.
• Both Tart, breakfast, low fat and Brussels Sprouts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Tart, breakfast, low fat provide inadequate amounts of Omega 3
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6