Comparing Nutrients in 1 pound Sweetened Dried Blueberries VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Sweetened Dried Blueberries	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	49.6% 1438kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	46.2% 0.74g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.16g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	422% 306g	11% 7.9g	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	89.5% 34g	31% 11.8g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	62% 0.81mg	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	13.6% 54.4μg	68% 272μg	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	120% 108mg	312% 281mg	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	71% 10.7mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 269μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	8.6% 86mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	42% 0.38mg	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	51% 4.1mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	NA	44.8% 1.03mg	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	23.3% 163mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	28.5% 971mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.8% 67g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Blueberries VS Boiled Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Sweetened Dried Blueberries versus 1 lb of Boiled Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sweetened Dried Blueberries vs Boiled Brussels Sprouts:

• 1 pound of Sweetened Dried Blueberries has 1.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 5.5 times more Vitamin E than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 5.6 times more Vitamin A, 5 times more Vitamin B9, 2.6 times more Vitamin C and 2.4 times more Vitamin K than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Boiled Brussels Sprouts provide similar amounts of Vitamin B1 and Vitamin B6 per one pound.
• 1 pound of Sweetened Dried Blueberries have insufficient amounts of Vitamin A
• Both Sweetened Dried Blueberries as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sweetened Dried Blueberries vs Boiled Brussels Sprouts:

• 1 pound of Sweetened Dried Blueberries has 1.9 times more Copper and 1.5 times more Zinc than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 1.9 times more Calcium, 1.3 times more Iron, 1.6 times more Phosphorus, 1.5 times more Potassium, 2.5 times more Selenium and 6 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Boiled Brussels Sprouts contain similar levels of Magnesium per one pound.
• 1 pound of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sweetened Dried Blueberries has 8.8 times more Energy, 5 times more Fat, 14.4 times more Omega 6, 11.3 times more Carbohydrate, 38.8 times more Sugars and 2.9 times more Fiber than Boiled Brussels Sprouts.
• Both Sweetened Dried Blueberries and Boiled Brussels Sprouts offer comparable quantities of Omega 3 and Protein per one pound.
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6