Comparing Nutrients in 1 pound Brussels Sprouts VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Brussels Sprouts	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	6.73% 195kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	1.04% 0.18g	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	12% 16g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	6.72% 3.76g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	19% 172μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	15.4% 0.2mg	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	20.4% 81.6μg	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	15.6% 14mg	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	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	19% 191mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	30.2% 0.27mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	61.5% 1.4mg	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	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	12.4% 422mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	113% 1692mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Canned Seasoned Snap Beans per 1 lb

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

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

• 1 pound of Brussels Sprouts has 1.5 times more Vitamin A, 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3, 3.2 times more Vitamin B5, 5 times more Vitamin B6, 3.4 times more Vitamin B9 and 27.4 times more Vitamin C than Canned Seasoned Snap Beans.
• 1 pound of Canned Seasoned Snap Beans have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Brussels Sprouts as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Brussels Sprouts has 1.9 times more Calcium, 3 times more Iron, 1.8 times more Magnesium, 4.3 times more Phosphorus, 4.2 times more Potassium, 8 times more Selenium and 3 times more Zinc than Canned Seasoned Snap Beans.
• While 1 lb of Canned Seasoned Snap Beans contains 14.9 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Canned Seasoned Snap Beans contain similar levels of Copper, Manganese and Water per one pound.
• 1 pound of Canned Seasoned Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 1.6 times more Omega 3, 2.6 times more Carbohydrate, 2.5 times more Fiber and 4.1 times more Protein than Canned Seasoned Snap Beans.
• 1 pound of Canned Seasoned Snap Beans provide inadequate amounts of Protein
• Both Raw Brussels Sprouts as well as Canned Seasoned Snap Beans provide inadequate amounts of Energy and Omega 6 in one pound.