Comparing Nutrients in 7 ounces Grapefruit, sections, canned, juice pack, solids and liquids VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Grapefruit, sections, canned, juice pack, solids and liquids	7%	2%	91%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Grapefruit, sections, canned, juice pack, solids and liquids	Brussels Sprouts	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	14% 18.3g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	2.1% 0.79g	20% 7.54g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Grapefruit, sections, canned, juice pack, solids and liquids	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.75% 0.036mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.49mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	4.47% 18μg	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	74.7% 67.3mg	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	1.2% 0.18mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Grapefruit, sections, canned, juice pack, solids and liquids	Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	5.2% 0.42mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	0.6% 0.014mg	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	3.4% 24mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Grapefruit, sections, canned, juice pack, solids and liquids VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Grapefruit, sections, canned, juice pack, solids and liquids 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 Grapefruit, sections, canned, juice pack, solids and liquids vs Brussels Sprouts:

• 7 oz of Raw Brussels Sprouts contain more Vitamin A, 4.8 times more Vitamin B1, 5 times more Vitamin B2, 3 times more Vitamin B3, 2.6 times more Vitamin B5, 11 times more Vitamin B6, 6.8 times more Vitamin B9, 2.5 times more Vitamin C, 9.8 times more Vitamin E and more Vitamin K than Grapefruit, sections, canned, juice pack, solids and liquids.
• 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• Both Grapefruit, sections, canned, juice pack, solids and liquids as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Grapefruit, sections, canned, juice pack, solids and liquids vs Brussels Sprouts:

• 7 oz of Raw Brussels Sprouts contain 2.8 times more Calcium, 1.9 times more Copper, 6.7 times more Iron, 2.1 times more Magnesium, 48.1 times more Manganese, 5.8 times more Phosphorus, 2.3 times more Potassium, 1.8 times more Selenium and 5.3 times more Zinc than Grapefruit, sections, canned, juice pack, solids and liquids.
• Both Grapefruit, sections, canned, juice pack, solids and liquids and Brussels Sprouts contain similar levels of Water per seven ounces.
• 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids lack sufficient amounts of Calcium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids have 4 times more Sugars than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 24.8 times more Omega 3, 9.5 times more Fiber and 4.8 times more Protein than Grapefruit, sections, canned, juice pack, solids and liquids.
• Both Grapefruit, sections, canned, juice pack, solids and liquids and Brussels Sprouts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Grapefruit, sections, canned, juice pack, solids and liquids provide inadequate amounts of Omega 3, Fiber and Protein
• Both Grapefruit, sections, canned, juice pack, solids and liquids as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.