Comparing Nutrients in 100 grams Brussels Sprouts VS Boiled Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Mothbeans	26%	4%	70%

Macro Nutrients

	Brussels Sprouts	Boiled Mothbeans	Recommended Dietary Allowance
Energy	1.5% 43kcal	4.03% 117kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	0.97% 0.17g	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	16% 21g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	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	1.3% 0.93g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 0.46g	NA	g per day for Men 19-50 years
Fiber	10% 3.8g	NA	38g per day for Men 19-50 years
Protein	6.04% 3.38g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Mothbeans	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	4.18% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.15% 0.093mg	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	35.8% 143μg	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	1.1% 1mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Mothbeans	Recommended Dietary Allowance
Calcium	4.2% 42mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	18.2% 0.16mg	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	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	23% 0.53mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	2.32% 86g	1.87% 69.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Boiled Mothbeans per 100 g

Compare the macro and micronutrient content in 100 g of Brussels Sprouts versus 100 g of Boiled Mothbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brussels Sprouts vs Boiled Mothbeans:

• 100 grams of Brussels Sprouts have 38 times more Vitamin A, 3.9 times more Vitamin B2, 2.4 times more Vitamin B6 and 85 times more Vitamin C than Boiled Mothbeans.
• While 100 g of Boiled Mothbeans contain 1.3 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Mothbeans provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Boiled Mothbeans have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Brussels Sprouts as well as Boiled Mothbeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brussels Sprouts vs Boiled Mothbeans:

• 100 grams of Brussels Sprouts have 14 times more Calcium, 1.3 times more Potassium and 1.2 times more Water than Boiled Mothbeans.
• While 100 g of Boiled Mothbeans contain 2.3 times more Copper, 2.2 times more Iron, 4.5 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Selenium and 1.4 times more Zinc than Raw Brussels Sprouts.
• 100 grams of Boiled Mothbeans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Mothbeans contain 2.7 times more Energy, 2.3 times more Carbohydrate and 2.3 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Mothbeans offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Brussels Sprouts as well as Boiled Mothbeans provide inadequate amounts of Omega 6 in 100 grams.