Comparing Nutrients in 5 ounces Brussels Sprouts VS Diet Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Diet Lemon Instant Tea	4%	0%	96%

Macro Nutrients

	Brussels Sprouts	Diet Lemon Instant Tea	Recommended Dietary Allowance
Energy	2.1% 61kcal	0.098% 2.83kcal	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% 0g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0% 0g	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	0.48% 0.62g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	0.02% 0.014g	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	0% 0g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	0.051% 0.028g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Diet Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	6% 54μg	0% 0μg	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	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	0.18% 0.028mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	0.23% 0.011mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0.11% 0.001mg	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	0% 0μg	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	0% 0mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Diet Lemon Instant Tea	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	1.57% 0.014mg	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	0.89% 0.071mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	9.55% 0.22mg	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	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.57% 8.5mg	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	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Diet Lemon Instant Tea per 5 oz

Compare the macro and micronutrient content in 5 oz of Brussels Sprouts versus 5 oz of Diet Lemon Instant Tea to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Diet Lemon Instant Tea:

• 5 ounces of Brussels Sprouts have more Vitamin A, more Vitamin B1, 45 times more Vitamin B2, 37.3 times more Vitamin B3, 38.6 times more Vitamin B5, 219 times more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Diet Lemon Instant Tea.
• 5 ounces of Diet Lemon Instant Tea have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Diet Lemon Instant Tea have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Diet Lemon Instant Tea:

• 5 ounces of Brussels Sprouts have 14 times more Calcium, 7 times more Copper, 28 times more Iron, 11.5 times more Magnesium, 2.2 times more Manganese, 69 times more Phosphorus, 27.8 times more Potassium, more Selenium and 42 times more Zinc than Diet Lemon Instant Tea.
• Both Brussels Sprouts and Diet Lemon Instant Tea contain similar levels of Water per five ounces.
• 5 ounces of Diet Lemon Instant Tea lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have more Omega 3, 20.3 times more Carbohydrate, 220 times more Sugars, more Fiber and 169 times more Protein than Diet Lemon Instant Tea.
• 5 ounces of Diet Lemon Instant Tea provide inadequate amounts of Omega 3, Carbohydrate, Fiber and Protein
• Both Raw Brussels Sprouts as well as Diet Lemon Instant Tea provide inadequate amounts of Energy and Omega 6 in five ounces.