Comparing Nutrients in 7 ounces Canned Yellow Snap Beans VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Canned Yellow Snap Beans	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	6.87% 8.93g	11% 14g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	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	6.8% 2.58g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	16% 63.5μg	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	10.6% 9.53mg	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	3.84% 0.58mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 78μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	22.3% 1.8mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	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	5.4% 37.7mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	33.2% 498mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5% 185g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Snap Beans VS Boiled Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Yellow Snap Beans versus 7 oz of Boiled Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Yellow Snap Beans vs Boiled Brussels Sprouts:

• 7 oz of Boiled and Drained Brussels Sprouts contain 7.8 times more Vitamin A, 7.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3 times more Vitamin B3, 2 times more Vitamin B5, 4.8 times more Vitamin B6, 1.9 times more Vitamin B9, 12.9 times more Vitamin C, 1.5 times more Vitamin E and 3.6 times more Vitamin K than Canned Yellow Snap Beans, Solids with Salt.
• 7 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Canned Yellow Snap Beans, Solids with Salt as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Yellow Snap Beans vs Boiled Brussels Sprouts:

• 7 ounces of Canned Yellow Snap Beans have 12 times more Sodium than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.4 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 2.9 times more Phosphorus, 2.9 times more Potassium and 3.8 times more Selenium than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans and Boiled Brussels Sprouts contain similar levels of Manganese, Zinc and Water per seven ounces.
• 7 ounces of Canned Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Brussels Sprouts contain 5.6 times more Omega 3, 1.6 times more Carbohydrate, 2.2 times more Sugars, 2 times more Fiber and 2.2 times more Protein than Canned Yellow Snap Beans, Solids with Salt.
• 7 ounces of Canned Yellow Snap Beans provide inadequate amounts of Omega 3
• Both Canned Yellow Snap Beans, Solids with Salt as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.