Comparing Nutrients in 1 kilogram Canned Green Snap Beans with Liquids and Salt VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Brussels Sprouts	Recommended Dietary Allowance
Energy	5.17% 150kcal	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	1.25% 0.4g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	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	25% 32.7g	69% 89.5g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	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	39.5% 15g	100% 38g	38g per day for Men 19-50 years
Protein	13% 7.2g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	65% 260μg	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	24.4% 22mg	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	1.33% 0.2mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	242% 290μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Brussels Sprouts	Recommended Dietary Allowance
Calcium	29% 290mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	128% 10mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	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	25.7% 180mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	128% 1920mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	25.7% 951g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids and Salt VS Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Snap Beans with Liquids and Salt 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 Canned Green Snap Beans with Liquids and Salt vs Brussels Sprouts:

• 1 kg of Raw Brussels Sprouts contains 2.9 times more Vitamin A, 9.3 times more Vitamin B1, 4.5 times more Vitamin B2, 3.7 times more Vitamin B3, 2.9 times more Vitamin B5, 7.3 times more Vitamin B6, 2.3 times more Vitamin B9, 38.6 times more Vitamin C, 44 times more Vitamin E and 6.1 times more Vitamin K than Canned Green Snap Beans Solids and Liquids with Salt.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Snap Beans with Liquids and Salt vs Brussels Sprouts:

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 7.7 times more Sodium than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.4 times more Calcium, 1.9 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 3.8 times more Phosphorus, 4.2 times more Potassium and more Selenium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Brussels Sprouts contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Brussels Sprouts contains 1.8 times more Omega 3, 2.7 times more Carbohydrate, 1.8 times more Sugars, 2.5 times more Fiber and 4.7 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Protein
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one kilogram.