Comparing Nutrients in 7 ounces Sweetened Dried Blueberries VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Blueberries	3%	6%	91%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Sweetened Dried Blueberries	Brussels Sprouts	Recommended Dietary Allowance
Energy	21.7% 629kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	20.2% 0.32g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	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	122% 159g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	185% 134g	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	39% 15g	20% 7.54g	38g per day for Men 19-50 years
Protein	8.86% 4.96g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Blueberries	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	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	23.2% 0.3mg	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	5.95% 24μg	30.3% 121μg	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	52.5% 47.2mg	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	31% 4.66mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Blueberries	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	22.3% 1.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	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	10.2% 71.4mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.79% 29.4g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Dried Blueberries VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Sweetened Dried Blueberries 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 Sweetened Dried Blueberries vs Brussels Sprouts:

• 7 ounces of Sweetened Dried Blueberries have 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.7 times more Vitamin E than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 5.4 times more Vitamin A, 1.5 times more Vitamin B1, 1.4 times more Vitamin B6, 5.1 times more Vitamin B9, 3.6 times more Vitamin C and 3 times more Vitamin K than Sweetened Dried Blueberries.
• 7 ounces of Sweetened Dried Blueberries have insufficient amounts of Vitamin A
• Both Sweetened Dried Blueberries as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sweetened Dried Blueberries vs Brussels Sprouts:

• 7 ounces of Sweetened Dried Blueberries have 2.3 times more Copper than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.2 times more Calcium, 1.6 times more Iron, 1.3 times more Magnesium, 1.9 times more Phosphorus, 1.8 times more Potassium, 2.7 times more Selenium and 5.8 times more Water than Sweetened Dried Blueberries.
• Both Sweetened Dried Blueberries and Brussels Sprouts contain similar levels of Zinc per seven ounces.
• 7 ounces of Sweetened Dried Blueberries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sweetened Dried Blueberries have 7.4 times more Energy, 8.3 times more Fat, 1.6 times more Omega 3, 25.3 times more Omega 6, 8.9 times more Carbohydrate, 30.7 times more Sugars and 2 times more Fiber than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.4 times more Protein than Sweetened Dried Blueberries.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6