Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Cooked Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Boiled California Red Kidney Beans	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.69% 0.12g	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	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.13g	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	21.4% 8.14g	38g per day for Men 19-50 years
Protein	32.4% 18g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	6.66% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	44% 0.57mg	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	50% 200μg	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	101% 91mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	320% 384μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	13% 131mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	7.5% 0.067mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	17.8% 0.41mg	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	17% 575mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Cooked Frozen Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Cooked Frozen Brussels Sprouts 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 Cooked Frozen Brussels Sprouts:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1 than Cooked Frozen Brussels Sprouts.
• While 7 oz of Boiled and Drained Frozen Brussels Sprouts contain more Vitamin A, 1.8 times more Vitamin B2, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 38.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Cooked Frozen Brussels Sprouts provide similar amounts of Vitamin B3 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 Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Cooked Frozen Brussels Sprouts:

• 7 ounces of Boiled California Red Kidney Beans have 2.5 times more Calcium, 8.5 times more Copper, 6.2 times more Iron, 2.7 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 3.6 times more Zinc than Cooked Frozen Brussels Sprouts.
• While 7 oz of Boiled and Drained Frozen Brussels Sprouts contain 1.3 times more Water than Boiled California Red Kidney Beans.
• 7 ounces of Cooked Frozen Brussels Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3 times more Energy, 2.7 times more Carbohydrate, 2.3 times more Fiber and 2.5 times more Protein than Cooked Frozen Brussels Sprouts.
• While 7 oz of Boiled and Drained Frozen Brussels Sprouts contain 4 times more Omega 3 than Boiled California Red Kidney Beans.
• 7 ounces of Cooked Frozen Brussels Sprouts provide inadequate amounts of Energy
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Frozen Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.