Comparing Nutrients in 1 pound Brussels Sprouts VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Small White Beans	25%	3%	72%

Macro Nutrients

	Brussels Sprouts	Small White Beans	Recommended Dietary Allowance
Energy	6.73% 195kcal	52.6% 1524kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	65.5% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	7.36% 1.25g	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	217% 282g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	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	297% 113g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Small White 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	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	153% 2mg	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	438% 1751μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Small White Beans	Recommended Dietary Allowance
Calcium	19% 191mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	320% 2.9mg	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	438% 35mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	198% 830mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	252% 5.8mg	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	288% 2018mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	206% 6994mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	116% 12.7mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.44% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Small White Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Small White Beans:

• 1 pound of Brussels Sprouts has more Vitamin A and more Vitamin C than Small White Beans.
• While 1 lb of Raw Small White Beans contains 5.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 2 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Brussels Sprouts.
• 1 pound of Small White Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Raw Small White Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Small White Beans:

• 1 pound of Brussels Sprouts has 7.3 times more Water than Small White Beans.
• While 1 lb of Raw Small White Beans contains 4.1 times more Calcium, 9.1 times more Copper, 5.5 times more Iron, 8 times more Magnesium, 3.8 times more Manganese, 6.4 times more Phosphorus, 4 times more Potassium, 8 times more Selenium and 6.7 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Small White Beans contains 7.8 times more Energy, 2.3 times more Omega 3, 7 times more Carbohydrate, 6.6 times more Fiber and 6.2 times more Protein than Raw Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Brussels Sprouts as well as Raw Small White Beans provide inadequate amounts of Omega 6 in one pound.