Comparing Nutrients in 300 calories Boiled Brussels SproutsVS Boiled Kidney Beans

Weight per 300 calories

Boiled Brussels Sprouts

833g

Boiled Kidney Beans

236g

Boiled All Types Kidney Beans have 3.5 times more energy per unit of mass than Boiled and Drained Brussels Sprouts, which is average in comparison to other foods. Boiled Brussels Sprouts having low energy density.

Which food has more nutrients per 300 calories - Boiled Brussels Sprouts or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Brussels Sprouts

24%

10%

66%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Boiled Brussels Sproutsvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

4.3%4.17g

Fat

1.2%1.2g

4.17 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

2.66%0.85g

Saturated Fat

0.54%0.17g

0.85 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

90%1.44g

Omega 3

25%0.4g

1.44 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

3.87%0.66g

Omega 6

1.5%0.26g

0.66 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

45.5%59g

Carbohydrate

41.4%54g

59 gvs54 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

20%14.5g

Sugars

1.04%0.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14.5 gvs0.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

57%21.7g

Fiber

39.8%15g

21.7 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

38%21.3g

Protein

36.6%20.5g

21.3 gvs20.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Brussels Sproutsvs Boiled Kidney Beans

36%325μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

325 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

74.3%0.89mg

Vitamin B1

31.5%0.38mg

Thiamine

0.89 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

51.3%0.67mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.67 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

31.6%5.06mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

5.06 mgvs1.37 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

42%2.1mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

2.1 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

114%1.5mg

Vitamin B6

22%0.28mg

Pyridoxine

1.5 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

125%500μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

500 μgvs307 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

574%517mg

Vitamin C

3.15%2.83mg

Ascorbic acid

517 mgvs2.83 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

24%3.6mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

3.6 mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

974%1169μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

1169 μgvs20 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Boiled Brussels Sproutsvs Boiled Kidney Beans

30%300mg

Calcium

8.27%82.7mg

300 mgvs82.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

77%0.69mg

Copper

56.7%0.51mg

0.69 mgvs0.51 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

125%10mg

Iron

65.6%5.24mg

10 mgvs5.24 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

39.7%167mg

Magnesium

23.6%99mg

167 mgvs99 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

82.2%1.9mg

Manganese

44%1mg

1.9 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

66.7%467mg

Phosphorus

46.6%326mg

467 mgvs326 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

77.7%2642mg

Potassium

28%957mg

2642 mgvs957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

22.7%12.5μg

Selenium

4.72%2.6μg

12.5 μgvs2.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

11.7%175mg

Sodium

0.16%2.36mg

175 mgvs2.36 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

25%2.75mg

Zinc

21.5%2.36mg

2.75 mgvs2.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

20%741g

Water

4.27%158g

741 gvs158 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Boiled Brussels Sprouts vs Boiled Kidney Beans:

Boiled and Drained Brussels Sprouts have more Vitamin A, 2.4 times more Vitamin B1, 4.9 times more Vitamin B2, 3.7 times more Vitamin B3, 4 times more Vitamin B5, 5.2 times more Vitamin B6, 1.6 times more Vitamin B9, 182.3 times more Vitamin C, 50.6 times more Vitamin E and 58.9 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled and Drained Brussels Sprouts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Brussels Sprouts vs Boiled Kidney Beans:

Boiled and Drained Brussels Sprouts have 3.6 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Potassium, 4.8 times more Selenium, 74.1 times more Sodium and 4.7 times more Water than Boiled All Types Kidney Beans.
Both Boiled and Drained Brussels Sprouts and Boiled All Types Kidney Beans have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Brussels Sprouts have 3.5 times more Fat, 3.6 times more Omega 3, 2.6 times more Omega 6, 19.2 times more Sugars and 1.4 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled and Drained Brussels Sprouts and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Brussels Sprouts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Brussels SproutsVS Frozen Brussels SproutsBoiled Kidney BeansVS Frozen Brussels SproutsBoiled Brussels SproutsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Boiled Brussels SproutsVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Brussels Sprouts or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: