Comparing Nutrients in 500 calories Canned Cranberry Beans VS Brussels Sprouts

Weight per 500 calories

• Canned Cranberry Beans: 602g
• Brussels Sprouts: 1163g

Canned Cranberry Beans have 1.9 times more energy per 100g than Brussels Sprouts. It has average energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Canned Cranberry Beans or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Cranberry Beans	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	2.34% 0.4g	3.08% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	35.3% 25.6g	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	15% 11g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.35g	g per day for Men 19-50 years
Fiber	100% 38g	116% 44g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.23mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	196% 2.55mg	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	116% 464μg	177% 709μg	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	5.35% 4.8mg	1098% 988mg	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	NA	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Beans	Brussels Sprouts	Recommended Dietary Allowance
Calcium	20.5% 205mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	90% 0.81mg	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	117% 9.34mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	52.4% 1.2mg	170% 3.9mg	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	74% 518mg	115% 802mg	700mg per day for Men 19-50 years
Potassium	46% 1566mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	133% 2000mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	12.6% 467g	27% 1000g	3700g per day for Men 19-50 years

Canned Cranberry Beans VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Cranberry Beans or Brussels Sprouts?

Lets compare vitamin content per 500 calories of Canned Cranberry Beans vs Brussels Sprouts:

• 500 kcal of Raw Brussels Sprouts contain more Vitamin A, 6.9 times more Vitamin B1, 4.5 times more Vitamin B2, 2.9 times more Vitamin B3, 4.1 times more Vitamin B5, 7.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 205.1 times more Vitamin C than Canned Cranberry Beans.
• 500 calories of Canned Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Cranberry Beans as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Cranberry Beans vs Brussels Sprouts:

• 500 calories of Canned Cranberry Beans have 6.9 times more Sodium than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 2.4 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 3.3 times more Manganese, 1.5 times more Phosphorus, 2.9 times more Potassium and 2.1 times more Water than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Brussels Sprouts contain similar levels of Copper, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Brussels Sprouts contain 3.5 times more Omega 3 than Canned Cranberry Beans.
• Both Canned Cranberry Beans and Brussels Sprouts offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Canned Cranberry Beans as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 500 calories.