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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Brussels Sprouts	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	0.38% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	9.76% 12.7g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	4.3% 3.1g	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	NA	1.8% 1.3g	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	NA	% 1.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	14% 5.4g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	8.56% 4.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	97% 869μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	24% 0.31mg	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	2.83% 11.3μg	21.6% 86.5μg	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	3.15% 2.83mg	134% 120mg	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	6.9% 1.03mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.4% 44mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	11% 0.099mg	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	9.2% 0.74mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	20.8% 0.48mg	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	4.05% 28.3mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Brussels Sprouts per 5 oz

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

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

• 5 ounces of Canned Carrots with Liquids and Salt have 16.1 times more Vitamin A than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 7.3 times more Vitamin B1, 3.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6, 7.6 times more Vitamin B9, 42.5 times more Vitamin C and 18.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Brussels Sprouts provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Copper, 1.3 times more Manganese and 9.6 times more Sodium than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 1.4 times more Calcium, 2.7 times more Iron, 2.6 times more Magnesium, 3.5 times more Phosphorus, 2.2 times more Potassium, 4 times more Selenium and 1.4 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Brussels Sprouts contain similar levels of Water per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Brussels Sprouts contain 12.4 times more Omega 3, 1.7 times more Carbohydrate, 2.1 times more Fiber and 5.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Brussels Sprouts offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in five ounces.