Comparing Nutrients in 1 kilogram Brussels Sprouts VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Brussels Sprouts	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	15% 430kcal	89% 2580kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	65% 11g	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	429% 558g	130g per day for Men 19-50 years
Sugars	30.3% 22g	518% 376g	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	324% 123g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	440% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	376% 4.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	566% 91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	418% 21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	255% 3.32mg	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	170% 680μg	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	436% 392mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	42% 420mg	110% 1100mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	1581% 14.2mg	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	1136% 91mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	462% 1940mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	803% 18.5mg	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	509% 3560mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	1008% 34270mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	71.3% 1070mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	181% 20mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Sun-dried Tomatoes per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brussels Sprouts vs Sun-dried Tomatoes:

• 1 kilogram of Brussels Sprouts has 2.2 times more Vitamin C, 88 times more Vitamin E and 4.1 times more Vitamin K than Sun-dried Tomatoes.
• While 1 kg of Sun-dried Tomatoes contains 3.8 times more Vitamin B1, 5.4 times more Vitamin B2, 12.1 times more Vitamin B3, 6.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Sun-dried Tomatoes provide similar amounts of Vitamin A and Vitamin B9 per one kilogram.
• 1 kilogram of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Raw Brussels Sprouts as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brussels Sprouts vs Sun-dried Tomatoes:

• 1 kilogram of Brussels Sprouts has 5.9 times more Water than Sun-dried Tomatoes.
• While 1 kg of Sun-dried Tomatoes contains 2.6 times more Calcium, 20.3 times more Copper, 6.5 times more Iron, 8.4 times more Magnesium, 5.5 times more Manganese, 5.2 times more Phosphorus, 8.8 times more Potassium, 3.4 times more Selenium, 4.3 times more Sodium and 4.7 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brussels Sprouts has 9 times more Omega 3 than Sun-dried Tomatoes.
• While 1 kg of Sun-dried Tomatoes contains 6 times more Energy, 9.9 times more Fat, 24.5 times more Omega 6, 6.2 times more Carbohydrate, 17.1 times more Sugars, 3.2 times more Fiber and 4.2 times more Protein than Raw Brussels Sprouts.
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Sun-dried Tomatoes provide inadequate amounts of Omega 3