Comparing Nutrients in 7 ounces Cooked Chili Beans, Barbecue, Ranch Style VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Chili Beans, Barbecue, Ranch Style	21%	9%	70%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cooked Chili Beans, Barbecue, Ranch Style	Brussels Sprouts	Recommended Dietary Allowance
Energy	6.64% 192kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	22% 8.33g	20% 7.54g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chili Beans, Barbecue, Ranch Style	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.2% 0.54mg	33.4% 0.43mg	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	13% 51.6μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	187% 169mg	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	2.78% 0.42mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chili Beans, Barbecue, Ranch Style	Brussels Sprouts	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	15.4% 0.14mg	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	46% 3.7mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	43.7% 306mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	96% 1439mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chili Beans, Barbecue, Ranch Style VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chili Beans, Barbecue, Ranch Style versus 7 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style vs Brussels Sprouts:

• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have 1.7 times more Vitamin B2 and 1.2 times more Vitamin B6 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 38 times more Vitamin A, 3.5 times more Vitamin B1, 2.1 times more Vitamin B3, 2.3 times more Vitamin B9, 50 times more Vitamin C, 4.2 times more Vitamin E and 442.5 times more Vitamin K than Cooked Chili Beans, Barbecue, Ranch Style.
• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chili Beans, Barbecue, Ranch Style vs Brussels Sprouts:

• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have 3.6 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 29 times more Sodium and 4.8 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.4 times more Calcium than Cooked Chili Beans, Barbecue, Ranch Style.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Brussels Sprouts contain similar levels of Potassium, Selenium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chili Beans, Barbecue, Ranch Style have 2.3 times more Energy, 3.4 times more Omega 3, 1.9 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Protein than Brussels Sprouts.
• Both Cooked Chili Beans, Barbecue, Ranch Style and Brussels Sprouts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Cooked Chili Beans, Barbecue, Ranch Style as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.