Comparing Nutrients in 1 pound Candies, carob, unsweetened VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Candies, carob, unsweetened	6%	52%	42%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Candies, carob, unsweetened	Brussels Sprouts	Recommended Dietary Allowance
Energy	84.5% 2449kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	411% 132g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	7.04% 1.2g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	196% 255g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	213% 155g	13.8% 9.98g	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	NA	5.8% 4.2g	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	NA	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	66% 37g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Candies, carob, unsweetened	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.7mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	76.4% 0.99mg	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	24% 95μg	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	53% 1.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.5% 2.27mg	428% 386mg	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	47.5% 7.12mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, carob, unsweetened	Brussels Sprouts	Recommended Dietary Allowance
Calcium	137% 1374mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	35.3% 0.32mg	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	73% 5.85mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	66.5% 1.53mg	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	81.6% 572mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	84.4% 2871mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.19% 7g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Candies, carob, unsweetened VS Brussels Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of Candies, carob, unsweetened vs Brussels Sprouts:

• 1 pound of Candies, carob, unsweetened has 2 times more Vitamin B2, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, more Vitamin B12 and 1.8 times more Vitamin E than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 38 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9, 170 times more Vitamin C and 23 times more Vitamin K than Candies, carob, unsweetened.
• 1 pound of Candies, carob, unsweetened have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Brussels Sprouts have insufficient amounts of Vitamin B12
• Both Candies, carob, unsweetened as well as Raw Brussels Sprouts have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Candies, carob, unsweetened vs Brussels Sprouts:

• 1 pound of Candies, carob, unsweetened has 7.2 times more Calcium, 2.6 times more Copper, 1.6 times more Magnesium, 1.8 times more Phosphorus, 1.6 times more Potassium, 3.3 times more Selenium, 4.3 times more Sodium and 8.4 times more Zinc than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 2.4 times more Manganese and 55.8 times more Water than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Brussels Sprouts contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Candies, carob, unsweetened has 12.6 times more Energy, 104.5 times more Fat, 468 times more Saturated Fat, 6.3 times more Carbohydrate, 15.5 times more Sugars and 2.4 times more Protein than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 3.2 times more Omega 3 than Candies, carob, unsweetened.
• Both Candies, carob, unsweetened and Brussels Sprouts offer comparable quantities of Fiber per one pound.
• 1 pound of Candies, carob, unsweetened provide inadequate amounts of Omega 3
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• Both Candies, carob, unsweetened as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one pound.