Comparing Nutrients in 5 ounces Frozen Brussels Sprouts VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Brussels Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2% 58kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.57% 11g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	3.97% 2.88g	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	14% 5.4g	93% 35.3g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.65% 0.9mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.08% 0.4mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	43.3% 0.56mg	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	43.6% 174μg	140% 558μg	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	117% 105mg	7.1% 6.38mg	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	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	223% 267μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.7% 37mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	173% 1.56mg	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	16.5% 1.3mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	61.6% 1.4mg	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	12.6% 88mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	3.34% 123g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Brussels Sprouts vs California Red Kidney Beans:

• Frozen Brussels Sprouts, Unprepared have more Vitamin A and 16.5 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Brussels Sprouts vs California Red Kidney Beans:

• Frozen Brussels Sprouts, Unprepared have 7.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.5 times more Calcium, 33.3 times more Copper, 10.1 times more Iron, 8 times more Magnesium, 3.2 times more Manganese, 6.5 times more Phosphorus, 4 times more Potassium, 2.1 times more Selenium and 8.2 times more Zinc than Frozen Brussels Sprouts, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Brussels Sprouts, Unprepared have 1.6 times more Omega 3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8 times more Energy, 7.6 times more Carbohydrate, 6.6 times more Fiber and 6.4 times more Protein than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.