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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	114% 3300kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	460% 598g	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	655% 249g	108% 41g	38g per day for Men 19-50 years
Protein	435% 244g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	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	441% 5.3mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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

	California Red Kidney Beans	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	195% 1950mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	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	1169% 94mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	579% 4050mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	3.18% 118g	23.4% 867g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 5.1 times more Vitamin B1, 1.9 times more Vitamin B2, 3.8 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain more Vitamin A and 10.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw California Red Kidney Beans have 7.5 times more Calcium, 32.4 times more Copper, 19.5 times more Iron, 8.9 times more Magnesium, 4.9 times more Manganese, 7.2 times more Phosphorus, 5.1 times more Potassium, 5.3 times more Selenium and 10.6 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.4 times more Sodium and 7.4 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 7.9 times more Energy, 7.2 times more Carbohydrate, 6.1 times more Fiber and 6.7 times more Protein than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.5 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.