Comparing Nutrients in 1 kilogram Brussels Sprouts VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Brussels Sprouts	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	15% 430kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.5g	175% 228g	130g per day for Men 19-50 years
Sugars	30.3% 22g	4.4% 3.2g	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	13% 9.3g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	100% 38g	168% 64g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	92% 1.2mg	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	153% 610μg	325% 1300μg	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	944% 850mg	13.3% 12mg	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	58.7% 8.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	42% 420mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	240% 2.16mg	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	175% 14mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	187% 4.3mg	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	99% 690mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	91% 10mg	11mg per day for Men 19-50 years
Water	23.2% 860g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 70.8 times more Vitamin C, 29.3 times more Vitamin E and 21.1 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Raw Brussels Sprouts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Brussels Sprouts have 1.5 times more Selenium, 25 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus and 2.4 times more Zinc than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Brussels Sprouts have 6.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Energy, 1.7 times more Omega 3, 2.5 times more Carbohydrate, 1.7 times more Fiber and 2.6 times more Protein than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.