Comparing Nutrients in 1 pound Brussels Sprouts VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Brussels Sprouts	Yardlong Beans	Recommended Dietary Allowance
Energy	6.73% 195kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	6.13% 5.94g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	8.2% 1.4g	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	216% 281g	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	131% 50g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	197% 110g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	19% 172μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	335% 4.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	61% 9.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	142% 7.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	129% 1.7mg	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	746% 2985μg	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	8.06% 7.26mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	19% 191mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	443% 4mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	365% 1533mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	314% 7.2mg	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	362% 2536mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	154% 5248mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	144% 16mg	11mg per day for Men 19-50 years
Water	10.5% 390g	1.03% 38.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Yardlong Beans per 1 lb

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

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

• 1 pound of Brussels Sprouts has 12.7 times more Vitamin A and 53.1 times more Vitamin C than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 6.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 5 times more Vitamin B5, 1.7 times more Vitamin B6 and 10.8 times more Vitamin B9 than Raw Brussels Sprouts.
• 1 pound of Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Yardlong Beans:

• 1 pound of Brussels Sprouts has 10.2 times more Water than Yardlong Beans.
• While 1 lb of Raw Yardlong Beans contains 3.3 times more Calcium, 12.6 times more Copper, 6.2 times more Iron, 14.7 times more Magnesium, 4.7 times more Manganese, 8.1 times more Phosphorus, 3 times more Potassium, 5.1 times more Selenium and 8.3 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Yardlong Beans contains 8.1 times more Energy, 2.6 times more Omega 3, 6.9 times more Carbohydrate, 2.9 times more Fiber and 7.2 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 Yardlong Beans provide inadequate amounts of Omega 6 in one pound.