Comparing Nutrients in 1 kilogram Brussels Sprouts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Brussels Sprouts	Tomato Puree	Recommended Dietary Allowance
Energy	15% 430kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	4.82% 0.82g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	30.3% 22g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	% 4.6g	% 0g	g per day for Men 19-50 years
Fiber	100% 38g	50% 19g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Tomato Puree	Recommended Dietary Allowance
Calcium	42% 420mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	319% 2.87mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Brussels Sprouts versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brussels Sprouts vs Tomato Puree:

• 1 kilogram of Brussels Sprouts has 1.5 times more Vitamin A, 5.6 times more Vitamin B1, 1.7 times more Vitamin B6, 5.5 times more Vitamin B9, 8 times more Vitamin C and 52.1 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.2 times more Vitamin E than Raw Brussels Sprouts.
• Both Brussels Sprouts and Tomato Puree provide similar amounts of Vitamin B2 per one kilogram.
• Both Raw Brussels Sprouts as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brussels Sprouts vs Tomato Puree:

• 1 kilogram of Brussels Sprouts has 2.3 times more Calcium, 2 times more Manganese, 1.7 times more Phosphorus and 2.3 times more Selenium than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 4.1 times more Copper and 1.3 times more Iron than Raw Brussels Sprouts.
• Both Brussels Sprouts and Tomato Puree contain similar levels of Magnesium, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brussels Sprouts has 24.8 times more Omega 3, 2 times more Fiber and 2 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.2 times more Sugars and 2.6 times more Fructose than Raw Brussels Sprouts.
• Both Brussels Sprouts and Tomato Puree offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.