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

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Brussels Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	91% 119g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	NA	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	20% 7.54g	130% 49.4g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	60.6% 0.79mg	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	61% 244μg	195% 782μg	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	163% 147mg	9.92% 8.93mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	312% 374μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	243% 2.2mg	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	23% 1.85mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	86.3% 2mg	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	17.6% 123mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.63% 23.3g	3700g per day for Men 19-50 years

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

• Frozen Brussels Sprouts, Unprepared have more Vitamin A and 16.5 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.2 times more Vitamin B3, 2.7 times more Vitamin B5, 2 times more Vitamin B6 and 3.2 times more Vitamin B9 than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Brussels Sprouts, Unprepared have 7.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.5 times more Calcium, 33.3 times more Copper, 10.1 times more Iron, 8 times more Magnesium, 3.2 times more Manganese, 6.5 times more Phosphorus, 4 times more Potassium, 2.1 times more Selenium and 8.2 times more Zinc than Frozen Brussels Sprouts, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Brussels Sprouts, Unprepared have 1.6 times more Omega 3 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 8 times more Energy, 7.6 times more Carbohydrate, 6.6 times more Fiber and 6.4 times more Protein than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.