Comparing Nutrients in 1 pound Brussels Sprouts VS Canned Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Brussels Sprouts	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	6.73% 195kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.2% 40.6g	57.7% 75g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	1.44% 1.04g	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	5.8% 4.2g	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	% 3.67g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Canned Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	19% 172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	19% 0.25mg	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	69% 277μg	69% 277μg	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	428% 386mg	13.6% 12.2mg	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	26.6% 4mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	19% 191mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	97% 0.87mg	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	79.4% 6.35mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	46% 1.06mg	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	44.7% 313mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	116% 1742mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Canned Black Turtle Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Brussels Sprouts versus 1 lb of Canned Black Turtle Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Canned Black Turtle Beans:

• 1 pound of Brussels Sprouts has more Vitamin A, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5, 4 times more Vitamin B6, 31.5 times more Vitamin C, 1.4 times more Vitamin E and 77 times more Vitamin K than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 1.3 times more Vitamin B2 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Canned Black Turtle Beans provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Canned Black Turtle Beans have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Brussels Sprouts as well as Canned Black Turtle Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Canned Black Turtle Beans:

• 1 pound of Brussels Sprouts has 1.4 times more Manganese, 1.3 times more Potassium and 1.2 times more Selenium than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 2.7 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.6 times more Phosphorus, 15.4 times more Sodium and 1.3 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Canned Black Turtle Beans contain similar levels of Calcium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 1.7 times more Omega 3 and 9.6 times more Sugars than Canned Black Turtle Beans.
• While 1 lb of Canned Black Turtle Beans contains 2.1 times more Energy, 1.8 times more Carbohydrate, 1.8 times more Fiber and 1.8 times more Protein than Raw Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Brussels Sprouts as well as Canned Black Turtle Beans provide inadequate amounts of Omega 6 in one pound.