Comparing Nutrients in 100 calories Baked White Potatoes VS Brussels Sprouts

Weight per 100 calories

• Baked White Potatoes: 109g
• Brussels Sprouts: 233g

Baked White Potatoes have 2.1 times more energy per 100g than Brussels Sprouts. It has average energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Baked White Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	16% 21g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	7.06% 5.1g	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	0.54% 0.39g	3% 2.16g	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	% 0.68g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 1.07g	g per day for Men 19-50 years
Fiber	6% 2.3g	23.3% 8.84g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	14% 7.86g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	9.8% 88.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	39% 0.51mg	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	10.3% 41.3μg	35.5% 142μg	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	15.2% 13.7mg	220% 198mg	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	0.29% 0.043mg	13.6% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	343% 412μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Calcium	1.1% 11mg	9.77% 98mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	18% 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	8.7% 0.7mg	40.7% 3.26mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	34% 0.78mg	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	11.6% 81.5mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	6.77% 3.72μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	3.88% 58mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	8.88% 0.98mg	11mg per day for Men 19-50 years
Water	2.2% 82g	5.4% 200g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Brussels Sprouts:

• Raw Brussels Sprouts contain 81.3 times more Vitamin A, 6.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9, 14.4 times more Vitamin C, 47.1 times more Vitamin E and 140.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Brussels Sprouts have similar amounts of Vitamin B3 per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Baked White Potatoes vs Brussels Sprouts:

• Raw Brussels Sprouts contain 9 times more Calcium, 4.7 times more Iron, 1.8 times more Magnesium, 3.8 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 6.8 times more Selenium, 7.6 times more Sodium, 2.6 times more Zinc and 2.4 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Brussels Sprouts have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Brussels Sprouts contain 14.1 times more Omega 3, 3.1 times more Sugars, 5.5 times more Fructose, 3.9 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Brussels Sprouts have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Baked Whole White Potatoes as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.