Comparing Nutrients in 7 ounces Brussels Sprouts VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Brussels Sprouts	Golden Raisins	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	20.6% 597kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.44% 0.075g	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	122% 159g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	180% 130g	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	95% 69g	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	% 61.5g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	12% 6.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Golden Raisins	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	1.32% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	49.3% 0.64mg	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	1.5% 5.95μg	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	7.06% 6.35mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Golden Raisins	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	50.3% 0.45mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	19.5% 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	19.6% 137mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Golden Raisins per 7 oz

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

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Golden Raisins:

• 7 ounces of Brussels Sprouts have more Vitamin A, 17.4 times more Vitamin B1, 20.3 times more Vitamin B9, 26.6 times more Vitamin C, 7.3 times more Vitamin E and 50.6 times more Vitamin K than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 2.1 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Brussels Sprouts.
• 7 ounces of Golden Raisins have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin E
• Both Raw Brussels Sprouts as well as Golden Seedless Raisins have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Golden Raisins:

• 7 ounces of Brussels Sprouts have 1.4 times more Iron, 1.5 times more Manganese, 2.3 times more Selenium and 5.8 times more Water than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 1.5 times more Calcium, 3.3 times more Copper, 1.5 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Golden Raisins contain similar levels of Zinc per seven ounces.
• 7 ounces of Golden Raisins lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 5.2 times more Omega 3 than Golden Raisins.
• While 7 oz of Golden Seedless Raisins contain 7 times more Energy, 8.9 times more Carbohydrate, 29.9 times more Sugars and 37.3 times more Fructose than Raw Brussels Sprouts.
• Both Brussels Sprouts and Golden Raisins offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• 7 ounces of Golden Raisins provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Golden Seedless Raisins provide inadequate amounts of Omega 6 in seven ounces.