Comparing Nutrients in 5 ounces Brussels Sprouts VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Brussels Sprouts	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	2.1% 61kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.16% 0.027g	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	4.9% 6.38g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	1.53% 1.1g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	6% 54μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	1.77% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	4.03% 0.052mg	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	11.3% 45.4μg	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	134% 120mg	7.56% 6.8mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	46.4% 55.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	6% 0.054mg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	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	14% 98mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	23.7% 356mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Canned Yellow Snap Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Canned Yellow Snap Beans:

• 5 ounces of Brussels Sprouts have 7.6 times more Vitamin A, 9.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.7 times more Vitamin B3, 2.4 times more Vitamin B5, 5.9 times more Vitamin B6, 1.9 times more Vitamin B9, 17.7 times more Vitamin C, 3 times more Vitamin E and 4.5 times more Vitamin K than Canned Yellow Snap Beans.
• 5 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Raw Brussels Sprouts as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Canned Yellow Snap Beans:

• 5 ounces of Brussels Sprouts have 1.6 times more Calcium, 1.8 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 3.6 times more Potassium, 4 times more Selenium and 1.4 times more Zinc than Canned Yellow Snap Beans.
• While 5 oz of Canned Yellow Snap Beans, Solids with Salt contain 10 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Canned Yellow Snap Beans contain similar levels of Water per five ounces.
• 5 ounces of Canned Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have 3.2 times more Omega 3, 2 times more Carbohydrate, 2.8 times more Sugars, 2.9 times more Fiber and 2.9 times more Protein than Canned Yellow Snap Beans.
• 5 ounces of Canned Yellow Snap Beans provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.