Comparing Nutrients in 5 ounces Fuyu VS Brussels Sprouts

Macros Ratio

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

Macro Nutrients

	Fuyu	Brussels Sprouts	Recommended Dietary Allowance
Energy	5.67% 164kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	47.3% 0.76g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	33.2% 5.64g	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	4.78% 6.2g	9.76% 12.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	14% 5.4g	38g per day for Men 19-50 years
Protein	22.6% 12.6g	8.56% 4.8g	56g per day for Men 19-50 years

Vitamins

	Fuyu	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.36% 0.54mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	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	10.3% 41μg	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	0.31% 0.28mg	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	NA	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuyu	Brussels Sprouts	Recommended Dietary Allowance
Calcium	6.52% 65.2mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	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	35% 2.8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	72.4% 1.66mg	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	14.8% 103mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	3.13% 106mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	271% 4072mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.7% 99g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuyu VS Brussels Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Fuyu 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 Fuyu vs Brussels Sprouts:

• 5 oz of Raw Brussels Sprouts contain 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 Salted and Fermented Tofu.
• Both Fuyu and Brussels Sprouts 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 Salted and Fermented Tofu as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fuyu vs Brussels Sprouts:

• 5 ounces of Fuyu have 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 Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 5.2 times more Potassium than Salted and Fermented Tofu.
• Both Fuyu and Brussels Sprouts contain similar levels of Calcium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fuyu have 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 Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 2 times more Carbohydrate than Salted and Fermented Tofu.
• 5 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6