Comparing Nutrients in 14 ounces Boiled Brussels Sprouts with Salt VS Boiled Butterbur with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts with Salt	24%	10%	66%
Boiled Butterbur with Salt	9%	2%	89%

Macro Nutrients

	Boiled Brussels Sprouts with Salt	Boiled Butterbur with Salt	Recommended Dietary Allowance
Energy	4.93% 143kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	9.53% 6.9g	NA	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	18% 10g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts with Salt	Boiled Butterbur with Salt	Recommended Dietary Allowance
Vitamin A	17% 155μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	16% 0.21mg	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	59.5% 238μg	3.97% 16μg	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	273% 246mg	83.3% 75mg	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	11.4% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	464% 557μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts with Salt	Boiled Butterbur with Salt	Recommended Dietary Allowance
Calcium	14.3% 143mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	26% 0.23mg	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	59.5% 4.76mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	27% 0.62mg	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	31.8% 222mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.54% 353g	10.4% 384g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Brussels Sprouts with Salt vs Boiled Butterbur with Salt:

• Boiled and Drained Brussels Sprouts with Salt have 39 times more Vitamin A, 10.7 times more Vitamin B1, 8 times more Vitamin B2, 6.1 times more Vitamin B3, 14 times more Vitamin B5, 3.4 times more Vitamin B6, 15 times more Vitamin B9 and 3.3 times more Vitamin C than Boiled and Drained Butterbur with Salt.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Boiled and Drained Butterbur with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Brussels Sprouts with Salt vs Boiled Butterbur with Salt:

• Boiled and Drained Brussels Sprouts with Salt have 1.4 times more Copper, 12 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese, 8 times more Phosphorus, 1.7 times more Selenium and 3.7 times more Zinc than Boiled and Drained Butterbur with Salt.
• While Boiled and Drained Butterbur with Salt contains 1.6 times more Calcium than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled and Drained Brussels Sprouts with Salt and Boiled and Drained Butterbur with Salt have similar amounts of Potassium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Brussels Sprouts with Salt have 4.5 times more Energy, 3.3 times more Carbohydrate and 11.1 times more Protein than Boiled and Drained Butterbur with Salt.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Boiled and Drained Butterbur with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.