Comparing Nutrients in 14 ounces Brussels Sprouts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Brussels Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	5.9% 171kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	12% 8.73g	3.4% 2.46g	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	5.1% 3.7g	1.3% 0.95g	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	% 3.2g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 1.83g	% 0.6g	g per day for Men 19-50 years
Fiber	39.7% 15g	29.2% 11g	38g per day for Men 19-50 years
Protein	24% 13.4g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	60.5% 242μg	70.4% 282μg	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	375% 337mg	163% 147mg	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	23.3% 3.5mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	585% 703μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	16.7% 167mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	33% 0.3mg	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	69.5% 5.56mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	65.6% 1.5mg	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	39% 274mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	9.23% 341g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 2.3 times more Vitamin C than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 6 times more Vitamin A, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin E and 1.4 times more Vitamin K than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Cooked Broccoli Raab have similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Brussels Sprouts as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Brussels Sprouts have 1.2 times more Selenium than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 2.8 times more Calcium, 2.2 times more Sodium and 1.3 times more Zinc than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Cooked Broccoli Raab have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Brussels Sprouts have 1.7 times more Energy, 2.9 times more Carbohydrate, 3.5 times more Sugars, 3.9 times more Fructose and 1.4 times more Fiber than Cooked Broccoli Raab.
• While Cooked Broccoli Raab contains 2 times more Omega 3 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Cooked Broccoli Raab have similar amounts of Protein per 14 oz.
• Both Raw Brussels Sprouts as well as Cooked Broccoli Raab have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.