Comparing Nutrients in 100 grams Pie crust, refrigerated, regular, baked VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.4% 506kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	34.6% 11g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	9.25% 0.15g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	20% 3.42g	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	45% 58.5g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	10% 3.8g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	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	11.7% 0.14mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	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	8% 32μg	15.3% 61μg	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	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	0.33% 0.05mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Brussels Sprouts	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	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	14.4% 1.15mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	9.1% 0.21mg	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	7.43% 52mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	2.44% 83mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.22% 7.96g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, baked VS Brussels Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Pie crust, refrigerated, regular, baked 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 Pie crust, refrigerated, regular, baked vs Brussels Sprouts:

• 100 grams of Pie crust, refrigerated, regular, baked have 1.7 times more Vitamin B3 than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 2.4 times more Vitamin B2, 11 times more Vitamin B6, 1.9 times more Vitamin B9, 17.6 times more Vitamin E and 442.5 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Brussels Sprouts provide similar amounts of Vitamin B1 and Vitamin B5 per 100 grams.
• 100 grams of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Pie crust, refrigerated, regular, baked as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pie crust, refrigerated, regular, baked vs Brussels Sprouts:

• 100 grams of Pie crust, refrigerated, regular, baked have 2.8 times more Selenium and 18.9 times more Sodium than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 3.5 times more Calcium, 1.4 times more Copper, 2.6 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 4.7 times more Potassium, 1.9 times more Zinc and 10.8 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Brussels Sprouts contain similar levels of Iron per 100 grams.
• 100 grams of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pie crust, refrigerated, regular, baked have 11.8 times more Energy, 95.6 times more Fat, 178.8 times more Saturated Fat, 1.5 times more Omega 3, 76.1 times more Omega 6 and 6.5 times more Carbohydrate than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 2.7 times more Fiber than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Brussels Sprouts offer comparable quantities of Protein per 100 grams.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6