Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Boiled Brussels Sprouts	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	12.4% 360kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	178% 231g	130g per day for Men 19-50 years
Sugars	24% 17.4g	272% 197g	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	68.4% 26g	89.5% 34g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	27.7% 0.36mg	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	150% 600μg	67.5% 270μg	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	689% 620mg	31% 28mg	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	28.7% 4.3mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	36% 360mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	148% 1.33mg	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	150% 12mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	303% 6.97mg	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	80% 560mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	24% 889g	20.3% 751g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Blackberries, canned, heavy syrup, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Brussels Sprouts versus 1 kg of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Brussels Sprouts vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Boiled Brussels Sprouts has 3.5 times more Vitamin A, 4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5, 4.9 times more Vitamin B6, 2.2 times more Vitamin B9, 22.1 times more Vitamin C and 10.5 times more Vitamin K than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 1.8 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Brussels Sprouts as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Brussels Sprouts vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Boiled Brussels Sprouts has 1.7 times more Calcium, 1.8 times more Iron, 4 times more Phosphorus, 3.2 times more Potassium, 5 times more Selenium and 1.8 times more Zinc than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 1.6 times more Copper and 3.1 times more Manganese than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Brussels Sprouts has 6.4 times more Omega 3 and 1.9 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 2.6 times more Energy, 3.3 times more Carbohydrate, 11.3 times more Sugars and 1.3 times more Fiber than Boiled and Drained Brussels Sprouts.
• 1 kilogram of Boiled Brussels Sprouts provide inadequate amounts of Energy
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 3
• Both Boiled and Drained Brussels Sprouts as well as Blackberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Omega 6 in one kilogram.