Comparing Nutrients in 1 kilogram 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	5.86% 170kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	NA	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	NA	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	13% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	73.7% 28g	100% 38g	38g per day for Men 19-50 years
Protein	18% 10g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	168% 2.2mg	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	180% 720μg	153% 610μg	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	933% 840mg	944% 850mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Calcium	19% 190mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	77.8% 0.7mg	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	53.8% 4.3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	147% 3.37mg	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	44.3% 310mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	25.4% 940g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Pods VS Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Balsam-pear , Pods versus 1 kg of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Balsam-pear , Pods vs Brussels Sprouts:

• 1 kg of Raw Brussels Sprouts contains 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 one kilogram.
• Both Raw Balsam-pear , Pods as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Balsam-pear , Pods vs Brussels Sprouts:

• 1 kilogram of Balsam-pear , Pods has 1.9 times more Zinc than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 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 one kilogram.
• 1 kilogram of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Brussels Sprouts contains 2.4 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Raw Balsam-pear , Pods.
• 1 kilogram 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 one kilogram.