Comparing Nutrients in 5 ounces Brussels Sprouts VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Lentils	27%	3%	70%

Macro Nutrients

	Brussels Sprouts	Lentils	Recommended Dietary Allowance
Energy	2.1% 61kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	3.45% 0.59g	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	69% 89.8g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	3.97% 2.88g	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	0.53% 0.38g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 2.1g	g per day for Men 19-50 years
Fiber	14% 5.4g	40% 15g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	62.3% 35g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Lentils	Recommended Dietary Allowance
Vitamin A	6% 54μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	60.7% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	59% 0.77mg	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	170% 679μg	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	7.1% 6.38mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Lentils	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	119% 1.07mg	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	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	86% 1.97mg	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	57% 398mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	28.2% 960mg	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	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	42% 4.64mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Lentils per 5 oz

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

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

• 5 ounces of Brussels Sprouts have 19 times more Vitamin A, 18.9 times more Vitamin C, 1.8 times more Vitamin E and 35.4 times more Vitamin K than Lentils.
• While 5 oz of Raw Lentils contain 6.3 times more Vitamin B1, 2.3 times more Vitamin B2, 3.5 times more Vitamin B3, 6.9 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.9 times more Vitamin B9 than Raw Brussels Sprouts.
• 5 ounces of Lentils have insufficient amounts of Vitamin A
• Both Raw Brussels Sprouts as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Lentils:

• 5 ounces of Brussels Sprouts have 16 times more Selenium and 10.4 times more Water than Lentils.
• While 5 oz of Raw Lentils contain 10.8 times more Copper, 4.7 times more Iron, 2 times more Magnesium, 4.1 times more Manganese, 4.1 times more Phosphorus, 1.7 times more Potassium and 7.8 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Lentils contain similar levels of Calcium per five ounces.
• 5 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Lentils contain 8.2 times more Energy, 9.2 times more Omega 6, 7.1 times more Carbohydrate, 2.8 times more Fiber and 7.3 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Lentils offer comparable quantities of Omega 3 and Sugars per five ounces.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6