Comparing Nutrients in 5 ounces Brussels Sprouts VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Brussels Sprouts	Boiled Lentils	Recommended Dietary Allowance
Energy	2.1% 61kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	3.28% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.14% 0.19g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	3.5% 2.55g	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	29.5% 11g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Lentils	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	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	19.4% 0.25mg	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	64% 257μg	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	2.36% 2.13mg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Lentils	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	39.5% 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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	30.4% 0.7mg	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	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Boiled Lentils per 5 oz

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

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Boiled Lentils:

• 5 ounces of Brussels Sprouts have more Vitamin A, 1.2 times more Vitamin B2, 1.2 times more Vitamin B6, 56.7 times more Vitamin C, 8 times more Vitamin E and 104.1 times more Vitamin K than Boiled Lentils.
• While 5 oz of Boiled Lentils contain 1.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 3 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Lentils provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Lentils have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Boiled Lentils have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Boiled Lentils:

• 5 ounces of Brussels Sprouts have 2.2 times more Calcium and 1.2 times more Water than Boiled Lentils.
• While 5 oz of Boiled Lentils contain 3.6 times more Copper, 2.4 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Selenium and 3 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Lentils contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have 2.7 times more Omega 3 and 1.2 times more Sugars than Boiled Lentils.
• While 5 oz of Boiled Lentils contain 2.7 times more Energy, 2.2 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Raw Brussels Sprouts.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Brussels Sprouts as well as Boiled Lentils provide inadequate amounts of Omega 6 in five ounces.