Comparing Nutrients in 100 grams Brussels Sprouts VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Brussels Sprouts	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	1.5% 43kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	37.8% 49g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	0% 0g	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	1.3% 0.93g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 0.46g	NA	g per day for Men 19-50 years
Fiber	10% 3.8g	11% 4.2g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	12.3% 0.16mg	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	15.3% 61μg	24% 96μg	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	94% 85mg	0% 0mg	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	5.87% 0.88mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	4.2% 42mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	21% 0.19mg	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	17.5% 1.4mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	NA	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	9.86% 69mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.08% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Whole Wheat French Bread per 100 g

Compare the macro and micronutrient content in 100 g of Brussels Sprouts versus 100 g of Whole Wheat French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brussels Sprouts vs Whole Wheat French Bread:

• 100 grams of Brussels Sprouts have more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 2.9 times more Vitamin E and 252.9 times more Vitamin K than Whole Wheat French Bread.
• While 100 g of Whole Wheat French or Vienna Bread contain 3.8 times more Vitamin B1, 2.8 times more Vitamin B2, 5.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Brussels Sprouts.
• 100 grams of Whole Wheat French Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brussels Sprouts vs Whole Wheat French Bread:

• 100 grams of Brussels Sprouts have 1.9 times more Iron, 2.4 times more Potassium and 2.2 times more Water than Whole Wheat French Bread.
• While 100 g of Whole Wheat French or Vienna Bread contain 2.7 times more Copper, 2.3 times more Magnesium, 2.3 times more Phosphorus, 19.6 times more Selenium, 15 times more Sodium and 2.8 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Whole Wheat French Bread contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brussels Sprouts have 2.8 times more Omega 3 and more Sugars than Whole Wheat French Bread.
• While 100 g of Whole Wheat French or Vienna Bread contain 5.6 times more Energy, 12 times more Omega 6, 5.5 times more Carbohydrate and 2.5 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Whole Wheat French Bread offer comparable quantities of Fiber per 100 grams.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6