Comparing Nutrients in 100 grams Brussels Sprouts VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Brussels Sprouts	Canned Kidney Beans	Recommended Dietary Allowance
Energy	1.5% 43kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	11% 14.5g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	2.55% 1.85g	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	1.3% 0.93g	0% 0g	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	% 0.81g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.46g	% 1.85g	g per day for Men 19-50 years
Fiber	10% 3.8g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.7% 0.074mg	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	15.3% 61μg	9% 36μg	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	94% 85mg	1.33% 1.2mg	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	5.87% 0.88mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.2% 42mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	15% 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	17.5% 1.4mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	7.3% 0.17mg	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	9.86% 69mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Brussels Sprouts vs Canned Kidney Beans:

• Raw Brussels Sprouts have 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 3 times more Vitamin B6, 1.7 times more Vitamin B9, 70.8 times more Vitamin C, 44 times more Vitamin E and 43.2 times more Vitamin K than Canned All Types Kidney Beans.
• Both Raw Brussels Sprouts and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 100 g.
• Both Raw Brussels Sprouts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Brussels Sprouts vs Canned Kidney Beans:

• Raw Brussels Sprouts have 1.2 times more Calcium, 2 times more Manganese, 1.6 times more Potassium and 1.8 times more Selenium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Copper, 1.3 times more Phosphorus and 11.8 times more Sodium than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Canned All Types Kidney Beans have similar amounts of Iron, Magnesium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Brussels Sprouts have 1.2 times more Omega 3 and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2 times more Energy, 1.6 times more Carbohydrate and 1.5 times more Protein than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Canned All Types Kidney Beans have similar amounts of Sugars and Fiber per 100 g.
• Both Raw Brussels Sprouts as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.