Comparing Nutrients in 14 ounces Candies, carob, unsweetened VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Candies, carob, unsweetened	Brussels Sprouts	Recommended Dietary Allowance
Energy	74% 2143kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	128% 124g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	360% 115g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	187% 135g	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	39.7% 15g	39.7% 15g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.13mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	21% 83.3μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	46.3% 1.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	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	41.5% 6.23mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.5% 30.6μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Brussels Sprouts	Recommended Dietary Allowance
Calcium	120% 1203mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	80.7% 0.73mg	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	64% 5.1mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	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	71.4% 500mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	74% 2512mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, carob, unsweetened VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Candies, carob, unsweetened 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 Candies, carob, unsweetened vs Brussels Sprouts:

• 14 ounces of Candies, carob, unsweetened have 2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12 and 1.8 times more Vitamin E than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 38 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9, 170 times more Vitamin C and 23 times more Vitamin K than Candies, carob, unsweetened.
• 14 ounces of Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Brussels Sprouts have insufficient amounts of Vitamin B12
• Both Candies, carob, unsweetened as well as Raw Brussels Sprouts have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Candies, carob, unsweetened vs Brussels Sprouts:

• 14 ounces of Candies, carob, unsweetened have 7.2 times more Calcium, 2.6 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium, 3.3 times more Selenium, 4.3 times more Sodium and 8.4 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 2.4 times more Manganese and 55.8 times more Water than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Brussels Sprouts contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Candies, carob, unsweetened have 12.6 times more Energy, 104.5 times more Fat, 468 times more Saturated Fat, 6.3 times more Carbohydrate, 15.5 times more Sugars and 2.4 times more Protein than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 3.2 times more Omega 3 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Brussels Sprouts offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Candies, carob, unsweetened provide inadequate amounts of Omega 3
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Candies, carob, unsweetened as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 14 ounces.