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

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Brussels Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	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	13.7% 17.8g	91% 119g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	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	12% 6.7g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	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	30.3% 121μg	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	187% 169mg	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	11.6% 1.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	34.7% 2.78mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	19.6% 137mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Brussels Sprouts have more Vitamin A and 18.9 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.8 times more Vitamin B1, 2.4 times more Vitamin B2, 2.8 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.5 times more Vitamin B9 than Raw Brussels Sprouts.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Brussels Sprouts as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Brussels Sprouts have 7.3 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.6 times more Calcium, 15.7 times more Copper, 6.7 times more Iron, 7 times more Magnesium, 3 times more Manganese, 5.9 times more Phosphorus, 3.8 times more Potassium, 2 times more Selenium and 6.1 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 7.7 times more Energy, 6.7 times more Carbohydrate, 6.6 times more Fiber and 7.2 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and California Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Brussels Sprouts as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.