Comparing Nutrients in 100 grams Cookies, gluten-free, chocolate wafer VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cookies, gluten-free, chocolate wafer	3%	51%	46%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cookies, gluten-free, chocolate wafer	Brussels Sprouts	Recommended Dietary Allowance
Energy	18.7% 541kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	31.4% 30.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	7.75% 0.12g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.13g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 63g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	56.5% 41g	3.03% 2.2g	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	0% 0g	1.3% 0.93g	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	% 0g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 37g	% 0.46g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	10% 3.8g	38g per day for Men 19-50 years
Protein	7.25% 4.06g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Cookies, gluten-free, chocolate wafer	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17% 0.22mg	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	NA	15.3% 61μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	94% 85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cookies, gluten-free, chocolate wafer	Brussels Sprouts	Recommended Dietary Allowance
Calcium	11% 109mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	28.8% 0.26mg	7.78% 0.07mg	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	46% 3.67mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	14.7% 0.34mg	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	20.6% 144mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.037% 1.37g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Cookies, gluten-free, chocolate wafer VS Brussels Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Cookies, gluten-free, chocolate wafer versus 100 g of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cookies, gluten-free, chocolate wafer vs Brussels Sprouts:

• 100 grams of Cookies, gluten-free, chocolate wafer have 1.4 times more Vitamin B5 than Brussels Sprouts.

Comparing minerals per 100 grams for Cookies, gluten-free, chocolate wafer vs Brussels Sprouts:

• 100 grams of Cookies, gluten-free, chocolate wafer have 2.6 times more Calcium, 3.7 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 1.2 times more Manganese, 2.1 times more Phosphorus, 4.9 times more Sodium and 1.9 times more Zinc than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 62.8 times more Water than Cookies, gluten-free, chocolate wafer.
• Both Cookies, gluten-free, chocolate wafer and Brussels Sprouts contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cookies, gluten-free, chocolate wafer have 12.6 times more Energy, 101.4 times more Fat, 246.8 times more Saturated Fat, 1.3 times more Omega 3, 47.4 times more Omega 6, 7 times more Carbohydrate, 18.6 times more Sugars and 1.2 times more Protein than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 2.4 times more Fiber than Cookies, gluten-free, chocolate wafer.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6