Comparing Nutrients in 14 ounces Fuyu VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Fuyu	28%	58%	14%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Fuyu	Brussels Sprouts	Recommended Dietary Allowance
Energy	16% 460kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.8g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	14.4% 4.6g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	132% 2.1g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	93% 16g	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	13.4% 17.4g	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	NA	39.7% 15g	38g per day for Men 19-50 years
Protein	63.2% 35.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Fuyu	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	52% 0.62mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	28.8% 115μg	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	0.88% 0.79mg	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

	Fuyu	Brussels Sprouts	Recommended Dietary Allowance
Calcium	18.3% 183mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	98% 7.86mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	203% 4.66mg	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	41.4% 290mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	760% 11403mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	7.5% 278g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuyu VS Brussels Sprouts per 14 oz

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

• 14 oz of Raw Brussels Sprouts contain more Vitamin A, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 425 times more Vitamin C than Salted and Fermented Tofu.
• Both Fuyu and Brussels Sprouts provide similar amounts of Vitamin B1 and Vitamin B2 per 14 ounces.
• 14 ounces of Fuyu have insufficient amounts of Vitamin A and Vitamin C
• Both Salted and Fermented Tofu as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Fuyu vs Brussels Sprouts:

• 14 ounces of Fuyu have 5.4 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 10.8 times more Selenium, 114.9 times more Sodium and 3.7 times more Zinc than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 5.2 times more Potassium than Salted and Fermented Tofu.
• Both Fuyu and Brussels Sprouts contain similar levels of Calcium and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fuyu have 2.7 times more Energy, 26.7 times more Fat, 18.7 times more Saturated Fat, 5.4 times more Omega 3, 88.5 times more Omega 6 and 2.6 times more Protein than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 2 times more Carbohydrate than Salted and Fermented Tofu.
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6