Comparing Nutrients in 5 ounces Brussels Sprouts VS Cooked Chili Beans, Barbecue, Ranch Style

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%

Macro Nutrients

	Brussels Sprouts	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Energy	2.1% 61kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.76% 12.7g	18.4% 24g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	10.3% 7.44g	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	1.8% 1.3g	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	% 1.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Vitamin A	6% 54μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	29.4% 0.38mg	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	21.6% 86.5μg	9.2% 37μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 120mg	2.68% 2.4mg	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	8.3% 1.25mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cooked Chili Beans, Barbecue, Ranch Style	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	39.7% 0.36mg	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	25% 2mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	NA	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	14% 98mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	68.5% 1028mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cooked Chili Beans, Barbecue, Ranch Style per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts versus 5 oz of Cooked Chili Beans, Barbecue, Ranch Style to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Cooked Chili Beans, Barbecue, Ranch Style:

• 5 ounces of Brussels Sprouts have 38 times more Vitamin A, 3.5 times more Vitamin B1, 2.1 times more Vitamin B3, 2.3 times more Vitamin B9, 50 times more Vitamin C, 4.2 times more Vitamin E and 442.5 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• While 5 oz of Cooked Chili Beans, Barbecue, Ranch Style contain 1.7 times more Vitamin B2 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Chili Beans, Barbecue, Ranch Style provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Cooked Chili Beans, Barbecue, Ranch Style:

• 5 ounces of Brussels Sprouts have 1.4 times more Calcium and 1.2 times more Selenium than Cooked Chili Beans, Barbecue, Ranch Style.
• While 5 oz of Cooked Chili Beans, Barbecue, Ranch Style contain 3.6 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 29 times more Sodium and 4.8 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Chili Beans, Barbecue, Ranch Style contain similar levels of Potassium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Chili Beans, Barbecue, Ranch Style contain 2.3 times more Energy, 3.4 times more Omega 3, 1.9 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Chili Beans, Barbecue, Ranch Style offer comparable quantities of Fiber per five ounces.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Brussels Sprouts as well as Cooked Chili Beans, Barbecue, Ranch Style provide inadequate amounts of Omega 6 in five ounces.