Comparing Nutrients in 14 ounces Balsam-pear , Pods VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	NA	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	29.2% 11g	39.7% 15g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	67% 0.87mg	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	71.4% 286μg	60.5% 242μg	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	370% 333mg	375% 337mg	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	NA	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	31% 0.28mg	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	21.3% 1.7mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	58% 1.34mg	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	17.6% 123mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	10% 373g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Balsam-pear , Pods versus 14 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Balsam-pear , Pods vs Brussels Sprouts:

• 14 oz of Raw Brussels Sprouts contain 1.6 times more Vitamin A, 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts provide similar amounts of Vitamin B9 and Vitamin C per 14 ounces.
• Both Raw Balsam-pear , Pods as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Balsam-pear , Pods vs Brussels Sprouts:

• 14 ounces of Balsam-pear , Pods have 1.9 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 2.2 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 8 times more Selenium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts contain similar levels of Water per 14 ounces.
• 14 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Brussels Sprouts contain 2.4 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Raw Balsam-pear , Pods.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Raw Brussels Sprouts provide inadequate amounts of Energy in 14 ounces.