Comparing Nutrients in 14 ounces Lemon Juice VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Lemon Juice	4%	7%	89%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Lemon Juice	Brussels Sprouts	Recommended Dietary Allowance
Energy	3% 87.3kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	21% 27.4g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	13.8% 10g	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	6.02% 4.37g	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	% 3.93g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 1.83g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	39.7% 15g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Lemon Juice	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.26% 0.36mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	20% 79.4μg	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	171% 154mg	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	3.97% 0.6mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon Juice	Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.4% 24mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	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	3.97% 0.32mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	4.54% 31.8mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Lemon Juice VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Lemon Juice 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 Lemon Juice vs Brussels Sprouts:

• 14 oz of Raw Brussels Sprouts contain more Vitamin A, 5.8 times more Vitamin B1, 6 times more Vitamin B2, 8.2 times more Vitamin B3, 2.4 times more Vitamin B5, 4.8 times more Vitamin B6, 3.1 times more Vitamin B9, 2.2 times more Vitamin C, 5.9 times more Vitamin E and more Vitamin K than Raw Lemon Juice.
• 14 ounces of Lemon Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Lemon Juice as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Lemon Juice vs Brussels Sprouts:

• 14 oz of Raw Brussels Sprouts contain 7 times more Calcium, 4.4 times more Copper, 17.5 times more Iron, 3.8 times more Magnesium, 28.1 times more Manganese, 8.6 times more Phosphorus, 3.8 times more Potassium, 16 times more Selenium and 8.4 times more Zinc than Raw Lemon Juice.
• Both Lemon Juice and Brussels Sprouts contain similar levels of Water per 14 ounces.
• 14 ounces of Lemon Juice lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Brussels Sprouts contain 11 times more Omega 3, 1.3 times more Carbohydrate, 12.7 times more Fiber and 9.7 times more Protein than Raw Lemon Juice.
• Both Lemon Juice and Brussels Sprouts offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Lemon Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Raw Lemon Juice as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in 14 ounces.