Comparing Nutrients in 1 pound Brussels Sprouts VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Brussels Sprouts	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	6.73% 195kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5.76% 0.98g	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	59% 76.7g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	33% 24g	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	50% 19g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	19% 172μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	94% 1.22mg	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	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	428% 386mg	8.57% 7.7mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	19% 191mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	127% 1.14mg	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	105% 8.44mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	NA	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	100% 699mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	60% 2041mg	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	219% 3289mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.26% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cooked Chili Beans, Barbecue, Ranch Style per 1 lb

Compare the macro and micronutrient content in 1 lb of Brussels Sprouts versus 1 lb of Cooked Chili Beans, Barbecue, Ranch Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 pound of Brussels Sprouts has 38 times more Vitamin A, 3.5 times more Vitamin B1, 2.1 times more Vitamin B3, 2.3 times more Vitamin B9, 50 times more Vitamin C, 4.2 times more Vitamin E and 442.5 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 lb of Cooked Chili Beans, Barbecue, Ranch Style contains 1.7 times more Vitamin B2 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Chili Beans, Barbecue, Ranch Style provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Cooked Chili Beans, Barbecue, Ranch Style:

• 1 pound of Brussels Sprouts has 1.4 times more Calcium and 1.2 times more Selenium than Cooked Chili Beans, Barbecue, Ranch Style.
• While 1 lb of Cooked Chili Beans, Barbecue, Ranch Style contains 3.6 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 29 times more Sodium and 4.8 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Chili Beans, Barbecue, Ranch Style contain similar levels of Potassium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cooked Chili Beans, Barbecue, Ranch Style contains 2.3 times more Energy, 3.4 times more Omega 3, 1.9 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Chili Beans, Barbecue, Ranch Style offer comparable quantities of Fiber per one pound.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Brussels Sprouts as well as Cooked Chili Beans, Barbecue, Ranch Style provide inadequate amounts of Omega 6 in one pound.