Comparing Nutrients in 1 pound Brussels Sprouts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Brussels Sprouts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	6.73% 195kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.83% 0.48g	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	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 8.4g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	19% 172μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	26% 0.34mg	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	41% 163μg	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	6.05% 5.44mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	19% 191mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	68% 0.61mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	33% 0.76mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.57% 354g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 3 times more Vitamin B6, 1.7 times more Vitamin B9, 70.8 times more Vitamin C, 44 times more Vitamin E and 43.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Brussels Sprouts and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Raw Brussels Sprouts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Brussels Sprouts have 1.2 times more Calcium, 2 times more Manganese, 1.6 times more Potassium and 1.8 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Copper, 1.3 times more Phosphorus and 11.8 times more Sodium than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Brussels Sprouts have 1.2 times more Omega 3 and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Energy, 1.6 times more Carbohydrate and 1.5 times more Protein than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Canned All Types Kidney Beans have similar amounts of Sugars and Fiber per 1 lb.
• Both Raw Brussels Sprouts as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.