Comparing Nutrients in 5 ounces Brussels Sprouts VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Brussels Sprouts	Young Winged Beans	Recommended Dietary Allowance
Energy	2.1% 61kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	1.37% 0.23g	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	4.7% 6.1g	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	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	6% 54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	16.5% 0.2mg	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	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	1.67% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12.3% 0.16mg	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	23.4% 94μg	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	29% 26mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	8.03% 0.072mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	13.4% 0.31mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Young Winged Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Brussels Sprouts vs Young Winged Beans:

• 5 ounces of Brussels Sprouts have 5.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.6 times more Vitamin C than Young Winged Beans.
• Both Brussels Sprouts and Young Winged Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Raw Brussels Sprouts as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Brussels Sprouts vs Young Winged Beans:

• 5 ounces of Brussels Sprouts have 1.4 times more Copper, 1.5 times more Manganese, 1.9 times more Phosphorus and 1.7 times more Potassium than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 2 times more Calcium and 1.5 times more Magnesium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Young Winged Beans contain similar levels of Iron, Selenium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Brussels Sprouts have 4.3 times more Omega 3 and 2.1 times more Carbohydrate than Young Winged Beans.
• While 5 oz of Raw Young Winged Beans contain 2.1 times more Protein than Raw Brussels Sprouts.
• 5 ounces of Young Winged Beans provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Raw Young Winged Beans provide inadequate amounts of Energy and Omega 6 in five ounces.