Comparing Nutrients in 5 ounces Brussels Sprouts VS Fuyu

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Fuyu	28%	58%	14%

Macro Nutrients

	Brussels Sprouts	Fuyu	Recommended Dietary Allowance
Energy	2.1% 61kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	47.3% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	33.2% 5.64g	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	4.78% 6.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	NA	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	NA	38g per day for Men 19-50 years
Protein	8.56% 4.8g	22.6% 12.6g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Fuyu	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	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	9.92% 0.13mg	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	10.3% 41μg	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	0.31% 0.28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Fuyu	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	59.2% 0.53mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	72.4% 1.66mg	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	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	271% 4072mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.7% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Fuyu per 5 oz

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

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

• 5 ounces of Brussels Sprouts have more Vitamin A, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6, 2.1 times more Vitamin B9 and 425 times more Vitamin C than Fuyu.
• Both Brussels Sprouts and Fuyu provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Fuyu have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Salted and Fermented Tofu have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Fuyu:

• 5 ounces of Brussels Sprouts have 5.2 times more Potassium and 1.2 times more Water than Fuyu.
• While 5 oz of Salted and Fermented Tofu contain 5.4 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 3.5 times more Manganese, 10.8 times more Selenium, 114.9 times more Sodium and 3.7 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Fuyu contain similar levels of Calcium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have 2 times more Carbohydrate than Fuyu.
• While 5 oz of Salted and Fermented Tofu contain 2.7 times more Energy, 26.7 times more Fat, 18.7 times more Saturated Fat, 5.4 times more Omega 3, 88.5 times more Omega 6 and 2.6 times more Protein than Raw Brussels Sprouts.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6