Comparing Nutrients in 1 pound Red Or Green Grapes VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Red Or Green Grapes	4%	2%	94%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Red Or Green Grapes	Brussels Sprouts	Recommended Dietary Allowance
Energy	10.8% 313kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.24g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	63% 82g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	97% 70.2g	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	51% 37g	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	% 32.7g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 2.1g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Red Or Green Grapes	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.33% 0.85mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.54% 0.23mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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	2.27% 9.07μg	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	16% 14.5mg	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	5.75% 0.86mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Or Green Grapes	Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.4μg	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	20.4% 1.63mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	13% 91mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.87% 365g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Or Green Grapes VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Or Green Grapes 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 Red Or Green Grapes vs Brussels Sprouts:

• 1 lb of Raw Brussels Sprouts contains 12.7 times more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B2, 4 times more Vitamin B3, 6.2 times more Vitamin B5, 2.5 times more Vitamin B6, 30.5 times more Vitamin B9, 26.6 times more Vitamin C, 4.6 times more Vitamin E and 12.1 times more Vitamin K than Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E
• Both Raw Red Or Green Grapes as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Or Green Grapes vs Brussels Sprouts:

• 1 pound of Red Or Green Grapes has 1.8 times more Copper than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 4.2 times more Calcium, 3.9 times more Iron, 3.3 times more Magnesium, 4.7 times more Manganese, 3.5 times more Phosphorus, 2 times more Potassium, 16 times more Selenium and 6 times more Zinc than Raw Red Or Green Grapes.
• Both Red Or Green Grapes and Brussels Sprouts contain similar levels of Water per one pound.
• 1 pound of Red Or Green Grapes lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Or Green Grapes has 1.6 times more Energy, 2 times more Carbohydrate, 7 times more Sugars and 8.7 times more Fructose than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 9 times more Omega 3, 4.2 times more Fiber and 4.7 times more Protein than Raw Red Or Green Grapes.
• 1 pound of Red Or Green Grapes provide inadequate amounts of Omega 3 and Protein
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Red Or Green Grapes as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one pound.