Comparing Nutrients in 100 calories Boiled Brussels SproutsVS Canned Kidney Beans

Weight per 100 calories

Boiled Brussels Sprouts

278g

Canned Kidney Beans

119g

Canned All Types Kidney Beans have 2.3 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 100 calories - Boiled Brussels Sprouts or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Brussels Sprouts

24%

10%

66%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Boiled Brussels Sproutsvs Canned Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.43%1.4g

Fat

0.74%0.71g

1.4 gvs0.71 g

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

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0.89%0.28g

Saturated Fat

0.52%0.17g

0.28 gvs0.17 g

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

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30%0.48g

Omega 3

6.1%0.098g

0.48 gvs0.098 g

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

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1.3%0.22g

Omega 6

0.74%0.13g

0.22 gvs0.13 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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15%19.7g

Carbohydrate

13.3%17.3g

19.7 gvs17.3 g

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

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6.67%4.83g

Sugars

3.04%2.2g

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

4.83 gvs2.2 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%2.2g

NA gvs2.2 g

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

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19%7.22g

Fiber

13.5%5.1g

7.22 gvs5.1 g

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

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12.6%7.1g

Protein

11%6.2g

7.1 gvs6.2 g

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

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Vitamins

Boiled Brussels Sproutsvs Canned Kidney Beans

12%108μg

Vitamin A

RAE, retinol activity equivalents

108 μgvsNA μg

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

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24.8%0.3mg

Vitamin B1

11.5%0.14mg

Thiamine

0.3 mgvs0.14 mg

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

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17%0.22mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.22 mgvs0.061 mg

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

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10.5%1.7mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs0.49 mg

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

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14%0.7mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.7 mgvs0.16 mg

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

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38%0.49mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.49 mgvs0.088 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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41.7%167μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

167 μgvs43 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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191%172mg

Vitamin C

1.6%1.43mg

Ascorbic acid

172 mgvs1.43 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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7.96%1.2mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

1.2 mgvs0.024 mg

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

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325%390μg

Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

390 μgvs4.9 μg

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

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Minerals

Boiled Brussels Sproutsvs Canned Kidney Beans

10%100mg

Calcium

4.05%40.5mg

100 mgvs40.5 mg

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

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25.6%0.23mg

Copper

18%0.16mg

0.23 mgvs0.16 mg

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

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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 .

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41.7%3.33mg

Iron

17.4%1.4mg

3.33 mgvs1.4 mg

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

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13.2%55.6mg

Magnesium

7.65%32mg

55.6 mgvs32 mg

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

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27.4%0.63mg

Manganese

8.7%0.2mg

0.63 mgvs0.2 mg

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

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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 .

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22.2%156mg

Phosphorus

15.3%107mg

156 mgvs107 mg

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

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26%881mg

Potassium

8.3%282mg

881 mgvs282 mg

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

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7.58%4.17μg

Selenium

1.95%1.07μg

4.17 μgvs1.07 μg

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

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3.9%58.3mg

Sodium

23.5%352mg

58.3 mgvs352 mg

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

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8.33%0.92mg

Zinc

4.98%0.55mg

0.92 mgvs0.55 mg

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

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6.67%247g

Water

2.5%93g

247 gvs93 g

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

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

Boiled and Drained Brussels Sprouts have 2.2 times more Vitamin B1, 3.7 times more Vitamin B2, 3.4 times more Vitamin B3, 4.3 times more Vitamin B5, 5.6 times more Vitamin B6, 3.9 times more Vitamin B9, 120.6 times more Vitamin C, 50.2 times more Vitamin E and 79.8 times more Vitamin K than Canned All Types Kidney Beans.
Both Boiled and Drained Brussels Sprouts as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Brussels Sprouts have 2.5 times more Calcium, 1.4 times more Copper, 2.4 times more Iron, 1.7 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus, 3.1 times more Potassium, 3.9 times more Selenium, 1.7 times more Zinc and 2.7 times more Water than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 6 times more Sodium than Boiled and Drained Brussels Sprouts.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Brussels Sprouts have 1.9 times more Fat, 4.9 times more Omega 3, 1.7 times more Omega 6, 2.2 times more Sugars and 1.4 times more Fiber than Canned All Types Kidney Beans.
Both Boiled and Drained Brussels Sprouts and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Boiled and Drained Brussels Sprouts as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Brussels SproutsVS Frozen Brussels SproutsCanned Kidney BeansVS Frozen Brussels SproutsBoiled Brussels SproutsVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Boiled Brussels SproutsVS Canned Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Brussels Sprouts or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: