Comparing Nutrients in 100 grams Brussels Sprouts VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Brussels Sprouts	Dark Rye Flour	Recommended Dietary Allowance
Energy	1.5% 43kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	5.3% 0.9g	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	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	3.2% 2.3g	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	0.32% 0.23g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0.46g	% 1.8g	g per day for Men 19-50 years
Fiber	10% 3.8g	62.6% 24g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	26.3% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	34% 0.44mg	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	8.25% 33μg	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	18% 2.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Dark Rye Flour	Recommended Dietary Allowance
Calcium	4.2% 42mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	62.2% 0.56mg	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	62% 4.97mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	264% 6.06mg	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	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	46% 5.04mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.29% 10.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Dark Rye Flour per 100 g

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

Lets compare vitamin content per 100 grams of Brussels Sprouts vs Dark Rye Flour:

• 100 grams of Brussels Sprouts have 38 times more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C and 30 times more Vitamin K than Dark Rye Flour.
• While 100 g of Dark Rye Flour contain 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 5.7 times more Vitamin B3, 4.7 times more Vitamin B5, 2 times more Vitamin B6 and 3.1 times more Vitamin E than Raw Brussels Sprouts.
• 100 grams of Dark Rye Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Dark Rye Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brussels Sprouts vs Dark Rye Flour:

• 100 grams of Brussels Sprouts have 8 times more Water than Dark Rye Flour.
• While 100 g of Dark Rye Flour contain 8 times more Copper, 3.6 times more Iron, 7 times more Magnesium, 18 times more Manganese, 7.2 times more Phosphorus, 1.8 times more Potassium, 11.3 times more Selenium and 12 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Dark Rye Flour contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dark Rye Flour contain 7.6 times more Energy, 7.4 times more Fat, 1.5 times more Omega 3, 20 times more Omega 6, 7.7 times more Carbohydrate, 6.3 times more Fiber and 4.7 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Dark Rye Flour offer comparable quantities of Sugars per 100 grams.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6