Comparing Nutrients in 100 grams Brussels Sprouts VS Cookies, oatmeal, with raisins

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cookies, oatmeal, with raisins	5%	32%	63%

Macro Nutrients

	Brussels Sprouts	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Energy	1.5% 43kcal	15.2% 441kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	16.2% 15.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	17% 5.44g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	31.4% 5.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	53% 69g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	45.7% 33g	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	11.5% 8.34g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 0.46g	% 18g	g per day for Men 19-50 years
Fiber	10% 3.8g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	10.5% 5.86g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.23% 0.068mg	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	8.75% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 85mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.87% 0.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cookies, oatmeal, with raisins	Recommended Dietary Allowance
Calcium	4.2% 42mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	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	17.5% 1.4mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	35% 0.8mg	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	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	5.9% 0.65mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.22% 8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cookies, oatmeal, with raisins per 100 g

Compare the macro and micronutrient content in 100 g of Brussels Sprouts versus 100 g of Cookies, oatmeal, with raisins to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brussels Sprouts vs Cookies, oatmeal, with raisins:

• 100 grams of Brussels Sprouts have 3.2 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cookies, oatmeal, with raisins.
• While 100 g of Cookies, oatmeal, with raisins contain 2 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.3 times more Vitamin B5 than Raw Brussels Sprouts.

Comparing minerals per 100 grams for Brussels Sprouts vs Cookies, oatmeal, with raisins:

• 100 grams of Brussels Sprouts have 1.5 times more Calcium, 1.7 times more Potassium and 10.8 times more Water than Cookies, oatmeal, with raisins.
• While 100 g of Cookies, oatmeal, with raisins contain 2 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 2.4 times more Manganese, 1.7 times more Phosphorus, 3.7 times more Selenium, 12.9 times more Sodium and 1.5 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cookies, oatmeal, with raisins contain 10.3 times more Energy, 52.5 times more Fat, 87.7 times more Saturated Fat, 7.5 times more Omega 3, 118.4 times more Omega 6, 7.7 times more Carbohydrate, 15.1 times more Sugars, 9 times more Fructose and 1.7 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cookies, oatmeal, with raisins offer comparable quantities of Fiber per 100 grams.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6