Comparing Nutrients in 100 grams Frozen Potato Puffs VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Frozen Potato Puffs	Brussels Sprouts	Recommended Dietary Allowance
Energy	6.14% 178kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	8.98% 8.7g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	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	% 0.16g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.46g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	10% 3.8g	38g per day for Men 19-50 years
Protein	3.45% 1.93g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	4.25% 17μg	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	7.67% 6.9mg	94% 85mg	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	0.73% 0.11mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.5μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Brussels Sprouts	Recommended Dietary Allowance
Calcium	1.3% 13mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	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	5.88% 0.47mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	4.83% 0.11mg	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	9.14% 64mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	7.26% 247mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	28.5% 428mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Potato Puffs VS Brussels Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Potato Puffs 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 Frozen Potato Puffs vs Brussels Sprouts:

• 100 grams of Frozen Potato Puffs have 1.3 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.9 times more Vitamin B5 than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain more Vitamin A, 1.5 times more Vitamin B2, 3.6 times more Vitamin B9, 12.3 times more Vitamin C, 8 times more Vitamin E and 70.8 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Brussels Sprouts provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Frozen Potato Puffs have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Potato Puffs, Unprepared as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Potato Puffs vs Brussels Sprouts:

• 100 grams of Frozen Potato Puffs have 17.1 times more Sodium than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 3.2 times more Calcium, 3 times more Iron, 1.4 times more Magnesium, 3 times more Manganese, 1.6 times more Potassium, 5.3 times more Selenium, 1.6 times more Zinc and 1.4 times more Water than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs and Brussels Sprouts contain similar levels of Copper and Phosphorus per 100 grams.
• 100 grams of Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Potato Puffs have 4.1 times more Energy, 29 times more Fat, 22.9 times more Saturated Fat, 2.3 times more Omega 3, 64.5 times more Omega 6 and 2.8 times more Carbohydrate than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 7.9 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Frozen Potato Puffs, Unprepared.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6