Comparing Nutrients in 100 grams Brussels Sprouts VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Brussels Sprouts	Whole Triticale Flour	Recommended Dietary Allowance
Energy	1.5% 43kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	4.36% 0.74g	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	56.3% 73g	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	38.4% 14.6g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Whole Triticale Flour	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	31.5% 0.38mg	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% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	31% 0.4mg	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	18.5% 74μg	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	6% 0.9mg	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	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	4.2% 42mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	62% 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	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	182% 4.2mg	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	46% 321mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	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	24% 2.66mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Whole Triticale Flour per 100 g

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

Lets compare vitamin content per 100 grams of Brussels Sprouts vs Whole Triticale Flour:

• 100 grams of Brussels Sprouts have more Vitamin A and more Vitamin C than Whole Triticale Flour.
• While 100 g of Whole-grain Triticale Flour contain 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 3.8 times more Vitamin B3, 7 times more Vitamin B5 and 1.8 times more Vitamin B6 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Whole Triticale Flour provide similar amounts of Vitamin B9 and Vitamin E per 100 grams.
• 100 grams of Whole Triticale Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brussels Sprouts vs Whole Triticale Flour:

• 100 grams of Brussels Sprouts have 8.6 times more Water than Whole Triticale Flour.
• While 100 g of Whole-grain Triticale Flour contain 8 times more Copper, 1.9 times more Iron, 6.7 times more Magnesium, 12.4 times more Manganese, 4.7 times more Phosphorus and 6.3 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Whole Triticale Flour contain similar levels of Calcium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brussels Sprouts have 1.9 times more Omega 3 than Whole Triticale Flour.
• While 100 g of Whole-grain Triticale Flour contain 7.9 times more Energy, 16.5 times more Omega 6, 8.2 times more Carbohydrate, 3.8 times more Fiber and 3.9 times more Protein than Raw Brussels Sprouts.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6