Comparing Nutrients in 100 grams 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	11.5% 333kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	93% 67g	3.03% 2.2g	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	1.3% 0.93g	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	% 0.81g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	10% 3.8g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Cherries, tart, dried, sweetened	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.77% 0.1mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.87mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.77% 0.1mg	17% 0.22mg	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	2.75% 11μg	15.3% 61μg	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	21.4% 19.3mg	94% 85mg	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	1.13% 0.17mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherries, tart, dried, sweetened	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.8% 38mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	7.78% 0.07mg	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	8.5% 0.68mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	NA	14.7% 0.34mg	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	5.14% 36mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherries, tart, dried, sweetened VS Brussels Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Cherries, tart, dried, sweetened versus 100 g of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cherries, tart, dried, sweetened vs Brussels Sprouts:

• 100 grams of Cherries, tart, dried, sweetened have 3.7 times more Vitamin A than Brussels Sprouts.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Cherries, tart, dried, sweetened vs Brussels Sprouts:

• 100 grams of Cherries, tart, dried, sweetened have 3.3 times more Copper than Brussels Sprouts.
• While 100 g 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 100 grams.
• 100 grams of Cherries, tart, dried, sweetened lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.
• 100 grams 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 100 grams.