Comparing Nutrients in 300 calories Brussels Sprouts VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Brussels Sprouts: 698g
• Canned Carrots with Liquids and Salt: 1304g

Brussels Sprouts have 1.9 times more energy per 100g than Canned Carrots with Liquids and Salt. It has low energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Brussels Sprouts or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Brussels Sprouts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	54% 70g	130g per day for Men 19-50 years
Sugars	21% 15.3g	44.3% 32g	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	8.95% 6.5g	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	% 5.65g	NA	g per day for Men 19-50 years
Sucrose	% 3.2g	NA	g per day for Men 19-50 years
Fiber	69.8% 26.5g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	42% 23.6g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	29.5% 265μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	112% 1.46mg	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	106% 426μg	26% 104μg	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	659% 593mg	29% 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	41% 6.14mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1029% 1235μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	29.3% 293mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	149% 1.34mg	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	122% 9.77mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	38.2% 160mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	255% 5.87mg	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	68.8% 481mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	80% 2714mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	20.3% 11μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	16.2% 600g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Brussels Sprouts vs Canned Carrots with Liquids and Salt:

• Raw Brussels Sprouts have 3.9 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B9, 22.7 times more Vitamin C and 9.7 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 30.2 times more Vitamin A and 1.6 times more Vitamin E than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Brussels Sprouts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Brussels Sprouts vs Canned Carrots with Liquids and Salt:

• Raw Brussels Sprouts have 1.4 times more Iron, 1.4 times more Magnesium, 1.8 times more Phosphorus, 1.2 times more Potassium and 2.1 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Calcium, 2.8 times more Copper, 2.5 times more Manganese, 17.9 times more Sodium, 1.3 times more Zinc and 2 times more Water than Raw Brussels Sprouts.

Comparison of macro-nutrients per 300 calories:

• Raw Brussels Sprouts have 6.6 times more Omega 3 and 3.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.3 times more Omega 6 and 2.1 times more Sugars than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Brussels Sprouts as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.