Comparing Nutrients in 100 grams Medium Rye flour VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Medium Rye flour	Brussels Sprouts	Recommended Dietary Allowance
Energy	12% 349kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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	58% 75.4g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0.17% 0.12g	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	% 0.06g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 0.46g	g per day for Men 19-50 years
Fiber	31% 12g	10% 3.8g	38g per day for Men 19-50 years
Protein	19.4% 11g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	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	24% 0.29mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.73mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	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	8.5% 34μg	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	0% 0mg	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	9.53% 1.43mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	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	31.8% 2.54mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	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	32% 225mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	11% 374mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	26% 14.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Brussels Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Medium Rye flour 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 Medium Rye flour vs Brussels Sprouts:

• 100 grams of Medium Rye flour have 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3, 1.6 times more Vitamin B5, 1.2 times more Vitamin B6 and 1.6 times more Vitamin E than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C and 30 times more Vitamin K than Medium Rye flour.
• 100 grams of Medium Rye flour have insufficient amounts of Vitamin A and Vitamin C
• Both Medium Rye flour as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Medium Rye flour vs Brussels Sprouts:

• 100 grams of Medium Rye flour have 4.7 times more Copper, 1.8 times more Iron, 2.7 times more Magnesium, 7.2 times more Manganese, 3.3 times more Phosphorus, 9 times more Selenium and 5.2 times more Zinc than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 1.8 times more Calcium and 7.8 times more Water than Medium Rye flour.
• Both Medium Rye flour and Brussels Sprouts contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Medium Rye flour have 8.1 times more Energy, 13.3 times more Omega 6, 8.4 times more Carbohydrate, 3.1 times more Fiber and 3.2 times more Protein than Brussels Sprouts.
• While 100 g of Raw Brussels Sprouts contain 2 times more Sugars than Medium Rye flour.
• Both Medium Rye flour and Brussels Sprouts offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6