Comparing Nutrients in 14 ounces Broccoli VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Energy	4.65% 135kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 1.83g	g per day for Men 19-50 years
Fiber	27% 10.3g	39.7% 15g	38g per day for Men 19-50 years
Protein	20% 11g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Calcium	18.7% 187mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	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	14.8% 1.63mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.23% 341g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.3 times more Vitamin B2 and 1.9 times more Vitamin B5 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.7 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Raw Brussels Sprouts have similar amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C and Vitamin E per 14 oz.
• Both Raw Broccoli 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 vs Brussels Sprouts:

• Raw Broccoli has 1.6 times more Selenium and 1.3 times more Sodium than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.4 times more Copper, 1.9 times more Iron and 1.6 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Raw Brussels Sprouts have similar amounts of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Brussels Sprouts contain 1.3 times more Energy, 1.6 times more Omega 3, 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fructose and 1.5 times more Fiber than Raw Broccoli.
• Both Raw Broccoli and Raw Brussels Sprouts have similar amounts of Protein per 14 oz.
• Both Raw Broccoli as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.