Comparing Nutrients in 1 pound Cherries, tart, dried, sweetened VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cherries, tart, dried, sweetened	Brussels Sprouts	Recommended Dietary Allowance
Energy	52% 1510kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	420% 305g	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	30% 11.3g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	10% 5.67g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	71% 640μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	12.5% 50μg	69% 277μg	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	97% 87.5mg	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	5.14% 0.77mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Brussels Sprouts	Recommended Dietary Allowance
Calcium	17.2% 172mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	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	38.6% 3.1mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	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	23.3% 163mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	50% 1706mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	2.04% 75.3g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cherries, tart, dried, sweetened 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 Cherries, tart, dried, sweetened vs Brussels Sprouts:

• 1 pound of Cherries, tart, dried, sweetened has 3.7 times more Vitamin A than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 2.4 times more Vitamin B1, 2.2 times more Vitamin B6, 5.5 times more Vitamin B9, 4.4 times more Vitamin C, 5.2 times more Vitamin E and 34.7 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Brussels Sprouts provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Cherries, tart, dried, sweetened as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cherries, tart, dried, sweetened vs Brussels Sprouts:

• 1 pound of Cherries, tart, dried, sweetened has 3.3 times more Copper than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 2.1 times more Iron, 1.9 times more Phosphorus, 4 times more Selenium, 1.7 times more Zinc and 5.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Brussels Sprouts contain similar levels of Calcium, Magnesium and Potassium per one pound.
• 1 pound of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cherries, tart, dried, sweetened has 7.7 times more Energy, 9 times more Carbohydrate and 30.5 times more Sugars than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.5 times more Fiber and 2.7 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Brussels Sprouts offer comparable quantities of Omega 3 per one pound.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• Both Cherries, tart, dried, sweetened as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one pound.