Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Cooked Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	42.8% 1240kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	64% 83.2g	130g per day for Men 19-50 years
Sugars	NA	28.7% 21g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	245% 93g	108% 41g	38g per day for Men 19-50 years
Protein	163% 91g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	222% 2.9mg	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	185% 740μg	253% 1010μg	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	508% 457mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1613% 1935μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	66% 660mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	37.8% 0.34mg	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	373% 30mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	89.6% 2.06mg	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	196% 1370mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	18% 669g	23.4% 867g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Frozen Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Cooked Frozen Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Cooked Frozen Brussels Sprouts:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Vitamin B1 than Cooked Frozen Brussels Sprouts.
• While 1 kg of Boiled and Drained Frozen Brussels Sprouts contains more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 38.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Brussels Sprouts provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Cooked Frozen Brussels Sprouts:

• 1 kilogram of Boiled California Red Kidney Beans has 2.5 times more Calcium, 8.5 times more Copper, 6.2 times more Iron, 2.7 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 3.6 times more Zinc than Cooked Frozen Brussels Sprouts.
• While 1 kg of Boiled and Drained Frozen Brussels Sprouts contains 1.3 times more Water than Boiled California Red Kidney Beans.
• 1 kilogram of Cooked Frozen Brussels Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 3 times more Energy, 2.7 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Cooked Frozen Brussels Sprouts.
• While 1 kg of Boiled and Drained Frozen Brussels Sprouts contains 4 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 kilogram of Cooked Frozen Brussels Sprouts provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Brussels Sprouts provide inadequate amounts of Omega 6 in one kilogram.