Comparing Nutrients in 100 grams Brussels Sprouts VS Yardlong Beans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Yardlong Beans	27%	3%	70%

Macro Nutrients

	Brussels Sprouts	Yardlong Beans	Recommended Dietary Allowance
Energy	1.5% 43kcal	12% 347kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	1.8% 0.31g	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	47.6% 62g	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	29% 11g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	43.4% 24.3g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Yardlong Beans	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	28.5% 0.37mg	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	165% 658μg	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	1.78% 1.6mg	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	Yardlong Beans	Recommended Dietary Allowance
Calcium	4.2% 42mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	98% 0.88mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	80.5% 338mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	69% 1.6mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	34% 1157mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.23% 8.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Yardlong Beans per 100 g

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

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

• 100 grams of Brussels Sprouts have 12.7 times more Vitamin A and 53.1 times more Vitamin C than Yardlong Beans.
• While 100 g of Raw Yardlong Beans contain 6.4 times more Vitamin B1, 2.6 times more Vitamin B2, 2.9 times more Vitamin B3, 5 times more Vitamin B5, 1.7 times more Vitamin B6 and 10.8 times more Vitamin B9 than Raw Brussels Sprouts.
• 100 grams of Yardlong Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Raw Yardlong Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brussels Sprouts vs Yardlong Beans:

• 100 grams of Brussels Sprouts have 10.2 times more Water than Yardlong Beans.
• While 100 g of Raw Yardlong Beans contain 3.3 times more Calcium, 12.6 times more Copper, 6.2 times more Iron, 14.7 times more Magnesium, 4.7 times more Manganese, 8.1 times more Phosphorus, 3 times more Potassium, 5.1 times more Selenium and 8.3 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Yardlong Beans contain 8.1 times more Energy, 2.6 times more Omega 3, 6.9 times more Carbohydrate, 2.9 times more Fiber and 7.2 times more Protein than Raw Brussels Sprouts.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Brussels Sprouts as well as Raw Yardlong Beans provide inadequate amounts of Omega 6 in 100 grams.