Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Canned Kidney Beans	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	29% 840kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	83.8% 1.34g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	28% 20.3g	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	0% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	100% 38g	38g per day for Men 19-50 years
Protein	93% 52.2g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	155% 2.02mg	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	90% 360μg	308% 1230μg	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	13.3% 12mg	823% 741mg	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	1.33% 0.2mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	1573% 1887μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	34% 340mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	36.7% 0.33mg	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	146% 11.7mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	135% 3.1mg	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	129% 900mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	109% 3700mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	21% 780g	23.5% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Frozen Brussels Sprouts:

• Frozen Brussels Sprouts, Unprepared contain 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.7 times more Vitamin B6, 3.4 times more Vitamin B9, 61.8 times more Vitamin C, 25 times more Vitamin E and 46 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B1 per 1 kg.
• Both Canned All Types Kidney Beans as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Frozen Brussels Sprouts:

• Canned All Types Kidney Beans have 1.3 times more Calcium, 4.1 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 29.6 times more Sodium and 1.5 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.9 times more Manganese, 1.6 times more Potassium and 1.7 times more Selenium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Brussels Sprouts, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 2 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Protein than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.6 times more Omega 3 than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Brussels Sprouts, Unprepared have similar amounts of Sugars and Fiber per 1 kg.
• Both Canned All Types Kidney Beans as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.