Comparing Nutrients in 1 pound Casaba Melons VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Casaba Melons	14%	3%	83%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Casaba Melons	Brussels Sprouts	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	23% 30g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	35.6% 26g	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	10.7% 4.1g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	9% 5.03g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Casaba Melons	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.58% 1.05mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.62% 0.38mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	9.07% 36.3μg	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	110% 99mg	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	1.5% 0.23mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Casaba Melons	Brussels Sprouts	Recommended Dietary Allowance
Calcium	5% 50mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	19.3% 1.54mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	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	3.24% 22.7mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	24.3% 826mg	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	2.72% 41mg	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	11.3% 417g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Casaba Melons VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Casaba Melons 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 Casaba Melons vs Brussels Sprouts:

• 1 lb of Raw Brussels Sprouts contains more Vitamin A, 9.3 times more Vitamin B1, 2.9 times more Vitamin B2, 3.2 times more Vitamin B3, 3.7 times more Vitamin B5, 1.3 times more Vitamin B6, 7.6 times more Vitamin B9, 3.9 times more Vitamin C, 17.6 times more Vitamin E and 70.8 times more Vitamin K than Raw Casaba Melons.
• 1 pound of Casaba Melons have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Casaba Melons as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Casaba Melons vs Brussels Sprouts:

• 1 lb of Raw Brussels Sprouts contains 3.8 times more Calcium, 4.1 times more Iron, 2.1 times more Magnesium, 9.6 times more Manganese, 13.8 times more Phosphorus, 2.1 times more Potassium, 4 times more Selenium and 6 times more Zinc than Raw Casaba Melons.
• Both Casaba Melons and Brussels Sprouts contain similar levels of Copper and Water per one pound.
• 1 pound of Casaba Melons lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Casaba Melons has 2.6 times more Sugars than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 4.5 times more Omega 3, 1.4 times more Carbohydrate, 4.2 times more Fiber and 3 times more Protein than Raw Casaba Melons.
• 1 pound of Casaba Melons provide inadequate amounts of Omega 3 and Protein
• Both Raw Casaba Melons as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one pound.