Comparing Nutrients in 100 grams Brussels Sprouts VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	1.5% 43kcal	18% 521kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	22% 3.7g	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	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	NA	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	6.05% 2.3g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	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	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	3.08% 0.04mg	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	23.5% 94μg	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	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	9.27% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	4.2% 42mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	9.9% 0.089mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	23% 0.53mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	3.03% 103mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	26.2% 393mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.22% 8.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Pie crust, deep dish, frozen, baked, made with enriched flour per 100 g

Compare the macro and micronutrient content in 100 g of Brussels Sprouts versus 100 g of Pie crust, deep dish, frozen, baked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brussels Sprouts vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 100 grams of Brussels Sprouts have 5.5 times more Vitamin B6 and 10.6 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 100 g of Pie crust, deep dish, frozen, baked, made with enriched flour contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Brussels Sprouts vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 100 grams of Brussels Sprouts have 1.8 times more Calcium, 1.4 times more Magnesium, 3.8 times more Potassium and 10.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 100 g of Pie crust, deep dish, frozen, baked, made with enriched flour contain 1.3 times more Copper, 1.8 times more Iron, 1.6 times more Manganese, 3.1 times more Selenium and 15.7 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Pie crust, deep dish, frozen, baked, made with enriched flour contain similar levels of Phosphorus and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brussels Sprouts have 1.7 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 100 g of Pie crust, deep dish, frozen, baked, made with enriched flour contain 12.1 times more Energy, 106.1 times more Fat, 142.9 times more Saturated Fat, 1.3 times more Omega 3, 82.5 times more Omega 6, 5.9 times more Carbohydrate and 1.8 times more Protein than Raw Brussels Sprouts.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6