Comparing Nutrients in 14 ounces Broccoli Raab VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Energy	3% 87.3kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	12% 8.73g	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	0.93% 0.67g	5.1% 3.7g	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	% 0.4g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 1.83g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	39.7% 15g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	67% 0.87mg	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	82.4% 329μg	60.5% 242μg	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	89% 80mg	375% 337mg	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	43% 6.43mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Calcium	43% 429mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	31% 0.28mg	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	106% 8.5mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	58% 1.34mg	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	41.4% 290mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.93% 367g	9.23% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Brussels Sprouts:

• Raw Broccoli Raab has 3.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B9, 1.8 times more Vitamin E and 1.3 times more Vitamin K than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.3 times more Vitamin B6 and 4.2 times more Vitamin C than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Brussels Sprouts have similar amounts of Vitamin B1 and Vitamin B5 per 14 oz.
• Both Raw Broccoli Raab as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli Raab vs Brussels Sprouts:

• Raw Broccoli Raab has 2.6 times more Calcium, 1.5 times more Iron, 1.3 times more Sodium and 1.8 times more Zinc than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.7 times more Copper, 2 times more Potassium and 1.6 times more Selenium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Brussels Sprouts have similar amounts of Magnesium, Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli Raab has 1.9 times more Omega 3 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2 times more Energy, 3.1 times more Carbohydrate, 5.8 times more Sugars, 5.5 times more Fructose and 1.4 times more Fiber than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Brussels Sprouts have similar amounts of Protein per 14 oz.
• Both Raw Broccoli Raab as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.