Comparing Nutrients in 5 ounces Brussels Sprouts VS Cran Lemonade OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cran Lemonade OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Brussels Sprouts	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Energy	2.1% 61kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.004% 0.001g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	NA	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	12% 15.8g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	20.3% 14.7g	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	2.15% 1.56g	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	% 1.56g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 11.6g	g per day for Men 19-50 years
Fiber	14% 5.4g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	0.18% 0.099g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cran Lemonade OCEAN SPRAY	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	0.23% 0.037mg	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	0% 0mg	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	NA	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	51.3% 46.2mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cran Lemonade OCEAN SPRAY	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	0.79% 0.007mg	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	0.53% 0.043mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	1.05% 0.024mg	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	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	0.42% 14mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	4.9% 73.7mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	0.13% 0.014mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cran Lemonade OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts versus 5 oz of Cran Lemonade OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Cran Lemonade OCEAN SPRAY:

• 5 ounces of Brussels Sprouts have 38 times more Vitamin A, more Vitamin B1, more Vitamin B2, 28.7 times more Vitamin B3, more Vitamin B6, 2.6 times more Vitamin C, more Vitamin E and 1770 times more Vitamin K than Cran Lemonade OCEAN SPRAY.
• 5 ounces of Cran Lemonade OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Cran Lemonade OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Cran Lemonade OCEAN SPRAY:

• 5 ounces of Brussels Sprouts have 21 times more Calcium, 14 times more Copper, 46.7 times more Iron, 23 times more Magnesium, 19.8 times more Manganese, 69 times more Phosphorus, 38.9 times more Potassium, 16 times more Selenium and 42 times more Zinc than Cran Lemonade OCEAN SPRAY.
• While 5 oz of Cran Lemonade OCEAN SPRAY contain 2.1 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cran Lemonade OCEAN SPRAY contain similar levels of Water per five ounces.
• 5 ounces of Cran Lemonade OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have 6.3 times more Fiber and 48.3 times more Protein than Cran Lemonade OCEAN SPRAY.
• While 5 oz of Cran Lemonade OCEAN SPRAY contain 4.7 times more Sugars than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cran Lemonade OCEAN SPRAY offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cran Lemonade OCEAN SPRAY provide inadequate amounts of Fiber and Protein
• Both Raw Brussels Sprouts as well as Cran Lemonade OCEAN SPRAY provide inadequate amounts of Energy in five ounces.