Comparing Nutrients in 5 ounces Tomatoes VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Tomatoes	Brussels Sprouts	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	9.76% 12.7g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 1.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.65g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	14% 5.4g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	8.56% 4.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Brussels Sprouts	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.62% 134g	3.3% 122g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts contain 3.8 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B3, 3.5 times more Vitamin B5, 2.7 times more Vitamin B6, 4.1 times more Vitamin B9, 6.2 times more Vitamin C, 1.6 times more Vitamin E and 22.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Brussels Sprouts have similar amounts of Vitamin A per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Brussels Sprouts:

• Raw Brussels Sprouts contain 4.2 times more Calcium, 5.2 times more Iron, 2.1 times more Magnesium, 3 times more Manganese, 2.9 times more Phosphorus, 1.6 times more Potassium, more Selenium, 5 times more Sodium and 2.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Brussels Sprouts have similar amounts of Copper and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 1.5 times more Fructose than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2.4 times more Energy, 33 times more Omega 3, 2.3 times more Carbohydrate, 3.2 times more Fiber and 3.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Brussels Sprouts have similar amounts of Sugars per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.