Comparing Nutrients in 100 grams Brussels Sprouts VS Toasted Sprouted Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Toasted Sprouted Wheat Bread	28%	0%	72%

Macro Nutrients

	Brussels Sprouts	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Energy	1.5% 43kcal	7.07% 205kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0% 0g	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	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	0% 0g	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	28.3% 37g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	3.94% 2.86g	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	15% 5.7g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	25.5% 14.3g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Toasted Sprouted Wheat 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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	6.6% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	16% 2.53mg	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	16% 0.21mg	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	0% 0μg	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% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Toasted Sprouted Wheat Bread	Recommended Dietary Allowance
Calcium	4.2% 42mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	25% 0.23mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	17% 71mg	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	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.32% 215mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	34.3% 515mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.26% 46.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Toasted Sprouted Wheat Bread per 100 g

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

Lets compare vitamin content per 100 grams of Brussels Sprouts vs Toasted Sprouted Wheat Bread:

• 100 grams of Brussels Sprouts have more Vitamin A, more Vitamin B9, more Vitamin C, 2.4 times more Vitamin E and 147.5 times more Vitamin K than Toasted Sprouted Wheat Bread.
• While 100 g of Toasted Sprouted Wheat Bread contain 1.5 times more Vitamin B1 and 3.4 times more Vitamin B3 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Toasted Sprouted Wheat Bread provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Toasted Sprouted Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brussels Sprouts vs Toasted Sprouted Wheat Bread:

• 100 grams of Brussels Sprouts have more Calcium, 1.8 times more Potassium and 1.8 times more Water than Toasted Sprouted Wheat Bread.
• While 100 g of Toasted Sprouted Wheat Bread contain 3.2 times more Copper, 1.5 times more Iron, 3.1 times more Magnesium, 2.8 times more Phosphorus, 20.4 times more Selenium, 20.6 times more Sodium and 3.2 times more Zinc than Raw Brussels Sprouts.
• 100 grams of Toasted Sprouted Wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brussels Sprouts have more Omega 3 than Toasted Sprouted Wheat Bread.
• While 100 g of Toasted Sprouted Wheat Bread contain 4.8 times more Energy, 4.1 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 4.2 times more Protein than Raw Brussels Sprouts.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy
• 100 grams of Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Toasted Sprouted Wheat Bread provide inadequate amounts of Omega 6 in 100 grams.