Comparing Nutrients in 14 ounces Brussels Sprouts VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	5.9% 171kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.27% 0.4g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	1.84% 0.31g	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	21.7% 28g	130g per day for Men 19-50 years
Sugars	12% 8.73g	9.53% 6.9g	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	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	27% 10.3g	38g per day for Men 19-50 years
Protein	24% 13.4g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	54.3% 0.71mg	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	59.5% 238μg	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	273% 246mg	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	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	585% 703μg	464% 557μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	16.7% 167mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	36.6% 0.33mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	39% 0.9mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.23% 341g	9.54% 353g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.4 times more Vitamin C, 2 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 14 oz.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brussels Sprouts vs Boiled Brussels Sprouts:

• Raw Brussels Sprouts have 1.5 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Calcium, Copper, Iron, Magnesium, Selenium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Brussels Sprouts have 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained Brussels Sprouts.
• While Boiled and Drained Brussels Sprouts contain 1.7 times more Omega 3 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Energy per 14 oz.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.