Comparing Nutrients in 1 pound Cooked Frozen Brussels Sprouts VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts	28%	7%	65%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Cooked Frozen Brussels Sprouts	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	6.57% 191kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	36.6% 0.59g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.7g	204% 265g	130g per day for Men 19-50 years
Sugars	13% 9.43g	NA	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	49% 18.6g	297% 113g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	23% 209μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.44mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	138% 1.8mg	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	115% 458μg	446% 1783μg	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	230% 207mg	22.7% 20.4mg	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	15.4% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	731% 878μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	504% 4.54mg	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	27.2% 2.18mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	219% 5.03mg	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	36.3% 254mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	38.7% 1315mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	110% 12mg	11mg per day for Men 19-50 years
Water	10.6% 393g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Brussels Sprouts VS Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Frozen Brussels Sprouts versus 1 lb of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Frozen Brussels Sprouts vs Royal Red Kidney Beans:

• 1 pound of Cooked Frozen Brussels Sprouts has more Vitamin A and 10.2 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.8 times more Vitamin B1, 2.1 times more Vitamin B2, 3.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Boiled and Drained Frozen Brussels Sprouts.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Brussels Sprouts as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Frozen Brussels Sprouts vs Royal Red Kidney Beans:

• 1 pound of Cooked Frozen Brussels Sprouts has 7.3 times more Water than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 5 times more Calcium, 29.4 times more Copper, 18.1 times more Iron, 7.7 times more Magnesium, 5.4 times more Manganese, 7.3 times more Phosphorus, 4.6 times more Potassium, 5.3 times more Selenium and 11.1 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• 1 pound of Cooked Frozen Brussels Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Royal Red Kidney Beans contains 7.8 times more Energy, 7 times more Carbohydrate, 6.1 times more Fiber and 7 times more Protein than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Royal Red Kidney Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Frozen Brussels Sprouts provide inadequate amounts of Energy
• Both Boiled and Drained Frozen Brussels Sprouts as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.