Comparing Nutrients in 5 ounces Boiled Brussels Sprouts VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Boiled Brussels Sprouts	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	1.76% 51kcal	4.06% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.74% 10g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	3.4% 2.47g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	6% 0.078mg	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	21.3% 85μg	27.3% 109μg	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	98% 88mg	1.26% 1.13mg	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	4.06% 0.61mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	22.4% 0.2mg	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	21.3% 1.7mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	12.3% 0.28mg	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	11.3% 79.4mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Canned Cranberry Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Brussels Sprouts versus 5 oz of Canned Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Brussels Sprouts vs Canned Cranberry Beans:

• 5 ounces of Boiled Brussels Sprouts have more Vitamin A, 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.2 times more Vitamin B6 and 77.5 times more Vitamin C than Canned Cranberry Beans.
• While 5 oz of Canned Cranberry Beans contain 1.3 times more Vitamin B9 than Boiled and Drained Brussels Sprouts.
• 5 ounces of Canned Cranberry Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Brussels Sprouts as well as Canned Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Brussels Sprouts vs Canned Cranberry Beans:

• 5 ounces of Boiled Brussels Sprouts have 1.2 times more Potassium than Canned Cranberry Beans.
• While 5 oz of Canned Cranberry Beans contain 1.7 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 2.1 times more Selenium, 15.8 times more Sodium and 2.5 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Canned Cranberry Beans contain similar levels of Calcium, Manganese and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Brussels Sprouts have 3.1 times more Omega 3 than Canned Cranberry Beans.
• While 5 oz of Canned Cranberry Beans contain 2.3 times more Energy, 2.1 times more Carbohydrate, 2.4 times more Fiber and 2.2 times more Protein than Boiled and Drained Brussels Sprouts.
• 5 ounces of Boiled Brussels Sprouts provide inadequate amounts of Energy
• Both Boiled and Drained Brussels Sprouts as well as Canned Cranberry Beans provide inadequate amounts of Omega 6 in five ounces.