Comparing Nutrients in 7 ounces Cherries, tart, dried, sweetened VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cherries, tart, dried, sweetened	1%	2%	97%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cherries, tart, dried, sweetened	Brussels Sprouts	Recommended Dietary Allowance
Energy	22.8% 661kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	123% 160g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	184% 133g	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	13% 4.96g	20% 7.54g	38g per day for Men 19-50 years
Protein	4.43% 2.5g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	31% 280μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.72mg	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	15.4% 0.2mg	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	5.46% 22μg	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	42.6% 38.3mg	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	2.25% 0.34mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Brussels Sprouts	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	50.5% 0.45mg	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	17% 1.35mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	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	22% 746mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.89% 33g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cherries, tart, dried, sweetened 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 Cherries, tart, dried, sweetened vs Brussels Sprouts:

• 7 ounces of Cherries, tart, dried, sweetened have 3.7 times more Vitamin A than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.4 times more Vitamin B1, 2.2 times more Vitamin B6, 5.5 times more Vitamin B9, 4.4 times more Vitamin C, 5.2 times more Vitamin E and 34.7 times more Vitamin K than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Brussels Sprouts provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Cherries, tart, dried, sweetened as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cherries, tart, dried, sweetened vs Brussels Sprouts:

• 7 ounces of Cherries, tart, dried, sweetened have 3.3 times more Copper than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.1 times more Iron, 1.9 times more Phosphorus, 4 times more Selenium, 1.7 times more Zinc and 5.2 times more Water than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Brussels Sprouts contain similar levels of Calcium, Magnesium and Potassium per seven ounces.
• 7 ounces of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cherries, tart, dried, sweetened have 7.7 times more Energy, 9 times more Carbohydrate and 30.5 times more Sugars than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.5 times more Fiber and 2.7 times more Protein than Cherries, tart, dried, sweetened .
• Both Cherries, tart, dried, sweetened and Brussels Sprouts offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Cherries, tart, dried, sweetened as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.