Comparing Nutrients in 5 ounces Brussels Sprouts VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Brussels Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	2.1% 61kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	0.19% 0.033g	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	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	0.65% 0.47g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	6% 54μg	63.6% 573μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.72% 0.11mg	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	20.6% 82.2μg	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	21.3% 19mg	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	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	18.3% 0.16mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	19% 79.4mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.4% 0.6mg	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 Spinach with Liquids and Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Canned Spinach with Liquids and Salt:

• 5 ounces of Brussels Sprouts have 7.7 times more Vitamin B1, 2.7 times more Vitamin B3, 8.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.3 times more Vitamin C than Canned Spinach with Liquids and Salt.
• While 5 oz of Canned Spinach Solids and Liquids with Salt contain 10.6 times more Vitamin A, 1.8 times more Vitamin E and 2.2 times more Vitamin K than Raw Brussels Sprouts.
• Both Brussels Sprouts and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Raw Brussels Sprouts as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Canned Spinach with Liquids and Salt:

• 5 ounces of Brussels Sprouts have 2.2 times more Phosphorus, 1.7 times more Potassium and 1.3 times more Selenium than Canned Spinach with Liquids and Salt.
• While 5 oz of Canned Spinach Solids and Liquids with Salt contain 2 times more Calcium, 1.7 times more Copper, 2.4 times more Magnesium, 1.5 times more Manganese and 12.8 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Canned Spinach with Liquids and Salt contain similar levels of Iron, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have 3.1 times more Carbohydrate, 6.7 times more Sugars, 2.4 times more Fiber and 1.6 times more Protein than Canned Spinach with Liquids and Salt.
• Both Brussels Sprouts and Canned Spinach with Liquids and Salt offer comparable quantities of Omega 3 per five ounces.
• Both Raw Brussels Sprouts as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.