Comparing Nutrients in 1 pound Boiled Brussels Sprouts VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Brussels Sprouts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.63% 163kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.8% 32.2g	21.6% 28g	130g per day for Men 19-50 years
Sugars	11% 7.9g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	31% 11.8g	12% 4.54g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	5.93% 0.077mg	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	68% 272μg	5.67% 22.7μg	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	312% 281mg	40% 36mg	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	13% 1.95mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	56.4% 0.51mg	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	68% 5.44mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	11.6% 0.27mg	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	36.3% 254mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 403g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Brussels Sprouts vs Stewed Canned Tomatoes:

• Boiled and Drained Brussels Sprouts have 4.3 times more Vitamin A, 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B5, 10.5 times more Vitamin B6, 12 times more Vitamin B9, 7.8 times more Vitamin C and 58.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.9 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Boiled and Drained Brussels Sprouts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Brussels Sprouts vs Stewed Canned Tomatoes:

• Boiled and Drained Brussels Sprouts have 1.7 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Potassium, 2.5 times more Selenium and 1.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Copper and 10.5 times more Sodium than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium, Iron and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Brussels Sprouts have 1.4 times more Energy, 57.7 times more Omega 3, 2.6 times more Fiber and 2.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2 times more Sugars than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Stewed Canned Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 lb.
• Both Boiled and Drained Brussels Sprouts as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.