Comparing Nutrients in 100 grams Brussels Sprouts VS Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Protein Bread	20%	8%	72%

Macro Nutrients

	Brussels Sprouts	Protein Bread	Recommended Dietary Allowance
Energy	1.5% 43kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	5.6% 0.95g	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	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	2% 1.44g	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	7.9% 3g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Protein 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	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	30.3% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.46% 0.071mg	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	29% 116μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Protein Bread	Recommended Dietary Allowance
Calcium	4.2% 42mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	46.3% 0.42mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	64% 1.47mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	16.5% 1.82mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Protein Bread per 100 g

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

Lets compare vitamin content per 100 grams of Brussels Sprouts vs Protein Bread:

• 100 grams of Brussels Sprouts have more Vitamin A, 3.1 times more Vitamin B6, more Vitamin C, 2.4 times more Vitamin E and 136.2 times more Vitamin K than Protein Bread.
• While 100 g of Protein Bread contain 2.6 times more Vitamin B1, 4.4 times more Vitamin B2, 5.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Raw Brussels Sprouts.
• 100 grams of Protein Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Protein Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brussels Sprouts vs Protein Bread:

• 100 grams of Brussels Sprouts have 1.2 times more Potassium and 2.2 times more Water than Protein Bread.
• While 100 g of Protein Bread contain 3 times more Calcium, 6 times more Copper, 3 times more Iron, 2.8 times more Magnesium, 4.4 times more Manganese, 2.7 times more Phosphorus, 20.6 times more Selenium, 16.2 times more Sodium and 4.3 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brussels Sprouts have 1.7 times more Omega 3, 1.5 times more Sugars and 1.3 times more Fiber than Protein Bread.
• While 100 g of Protein Bread contain 5.7 times more Energy, 7.3 times more Fat, 21.1 times more Omega 6, 4.9 times more Carbohydrate and 3.6 times more Protein than Raw Brussels Sprouts.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6