Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Boiled Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Brussels Sprouts with Salt	24%	10%	66%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	4.76% 3.45g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	48.6% 18.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	32.4% 18g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	27% 0.35mg	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	36.7% 147μg	29.8% 119μg	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	2.65% 2.4mg	137% 123mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	18.3% 0.16mg	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	74% 5.9mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	19.6% 0.45mg	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	39% 272mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Brussels Sprouts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Boiled Brussels Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Boiled Brussels Sprouts with Salt:

• 7 ounces of Boiled California Red Kidney Beans have 1.2 times more Vitamin B1 and 1.2 times more Vitamin B9 than Boiled Brussels Sprouts with Salt.
• While 7 oz of Boiled and Drained Brussels Sprouts with Salt contain more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B6 and 51.7 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Brussels Sprouts with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Brussels Sprouts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Boiled Brussels Sprouts with Salt:

• 7 ounces of Boiled California Red Kidney Beans have 1.8 times more Calcium, 3.5 times more Copper, 2.5 times more Iron, 2.4 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium and 2.6 times more Zinc than Boiled Brussels Sprouts with Salt.
• While 7 oz of Boiled and Drained Brussels Sprouts with Salt contain 1.3 times more Selenium, 64.3 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.4 times more Energy, 3.2 times more Carbohydrate, 3.6 times more Fiber and 3.6 times more Protein than Boiled Brussels Sprouts with Salt.
• While 7 oz of Boiled and Drained Brussels Sprouts with Salt contain 5.4 times more Omega 3 than Boiled California Red Kidney Beans.
• 7 ounces of Boiled Brussels Sprouts with Salt provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Brussels Sprouts with Salt provide inadequate amounts of Omega 6 in seven ounces.