Comparing Nutrients in 1 pound Boiled Young Broadbeans with Salt VS Cooked Frozen Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans with Salt	30%	7%	63%
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%

Macro Nutrients

	Boiled Young Broadbeans with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	9.7% 281kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	51.6% 0.83g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	3.23% 0.55g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	29% 37.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.43g	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	NA	49% 18.6g	38g per day for Men 19-50 years
Protein	39% 21.8g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	23% 209μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	15.2% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	101% 1.3mg	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	65.8% 263μg	115% 458μg	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	100% 90mg	230% 207mg	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	NA	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	731% 878μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Broadbeans with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	17% 0.15mg	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	85% 6.8mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	40.6% 0.93mg	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	47.3% 331mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	83.8% 1256mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.3% 380g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Young Broadbeans with Salt VS Cooked Frozen Brussels Sprouts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Young Broadbeans with Salt versus 1 lb of Cooked Frozen Brussels Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Young Broadbeans with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• 1 pound of Boiled Young Broadbeans with Salt has 1.2 times more Vitamin B1 and 2.2 times more Vitamin B3 than Cooked Frozen Brussels Sprouts with Salt.
• While 1 lb of Boiled Frozen Brussels Sprouts, drained with Salt contains 3.3 times more Vitamin A, 1.3 times more Vitamin B2, 5.2 times more Vitamin B5, 10 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Young Broadbeans with Salt.
• 1 pound of Boiled Young Broadbeans with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Boiled and Drained Young Broadbeans with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Young Broadbeans with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• 1 pound of Boiled Young Broadbeans with Salt has 1.8 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and 2 times more Zinc than Cooked Frozen Brussels Sprouts with Salt.
• While 1 lb of Boiled Frozen Brussels Sprouts, drained with Salt contains 1.4 times more Calcium and 1.5 times more Potassium than Boiled and Drained Young Broadbeans with Salt.
• Both Boiled Young Broadbeans with Salt and Cooked Frozen Brussels Sprouts with Salt contain similar levels of Sodium and Water per one pound.
• 1 pound of Boiled Young Broadbeans with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Young Broadbeans with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Young Broadbeans with Salt has 1.5 times more Energy, 1.4 times more Omega 3, 1.2 times more Carbohydrate and 1.3 times more Protein than Cooked Frozen Brussels Sprouts with Salt.
• 1 pound of Cooked Frozen Brussels Sprouts with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Young Broadbeans with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt provide inadequate amounts of Omega 6 in one pound.