Comparing Nutrients in 14 ounces Stewed Tomatoes VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Stewed Tomatoes	Brussels Sprouts	Recommended Dietary Allowance
Energy	11% 314kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.46% 2.07g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.33g	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	40% 51.8g	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	17.8% 6.75g	39.7% 15g	38g per day for Men 19-50 years
Protein	14% 7.78g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	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	11% 43.7μg	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	80.3% 72.2mg	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	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

	Stewed Tomatoes	Brussels Sprouts	Recommended Dietary Allowance
Calcium	10.3% 103mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	52.6% 4.2mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	21.5% 151mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	8.65% 320g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Tomatoes VS Brussels Sprouts per 14 oz

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

• 14 ounces of Stewed Tomatoes have 1.5 times more Vitamin B3 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B6, 5.5 times more Vitamin B9 and 4.7 times more Vitamin C than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Brussels Sprouts provide similar amounts of Vitamin A, Vitamin B2 and Vitamin B5 per 14 ounces.
• Both Stewed Ripe Red Tomatoes as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Tomatoes vs Brussels Sprouts:

• 14 ounces of Stewed Tomatoes have 1.4 times more Copper and 18.2 times more Sodium than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.6 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium and 2.3 times more Zinc than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Brussels Sprouts contain similar levels of Water per 14 ounces.
• 14 ounces of Stewed Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Tomatoes have 1.8 times more Energy, 8.9 times more Fat, 18.6 times more Omega 6 and 1.5 times more Carbohydrate than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 2.6 times more Omega 3, 2.2 times more Fiber and 1.7 times more Protein than Stewed Ripe Red Tomatoes.
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6