Comparing Nutrients in 14 ounces Brussels Sprouts VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Brussels Sprouts	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	5.9% 171kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	2.2% 0.37g	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	22.3% 29g	130g per day for Men 19-50 years
Sugars	12% 8.73g	5.47% 3.97g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	24% 13.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	114% 1028μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	58.6% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	174% 2.26mg	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	103% 413μg	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	146% 131mg	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	18.5% 2.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	585% 703μg	357% 429μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	16.7% 167mg	83.7% 837mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	112% 1mg	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	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	21.2% 0.49mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	64.2% 2183mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	28.5% 3.14mg	11mg per day for Men 19-50 years
Water	9.23% 341g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Boiled Potherb Jute per 14 oz

Compare the macro and micronutrient content in 14 oz of Brussels Sprouts versus 14 oz of Boiled Potherb Jute to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Brussels Sprouts have 1.5 times more Vitamin B1, 4.3 times more Vitamin B5, 2.6 times more Vitamin C, 1.3 times more Vitamin E and 1.6 times more Vitamin K than Boiled Potherb Jute.
• While 14 oz of Boiled and Drained Potherb Jute contain 6.8 times more Vitamin A, 2.1 times more Vitamin B2, 2.6 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Potherb Jute provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Brussels Sprouts as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Brussels Sprouts have 2.7 times more Manganese and 1.8 times more Selenium than Boiled Potherb Jute.
• While 14 oz of Boiled and Drained Potherb Jute contain 5 times more Calcium, 3.6 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 1.4 times more Potassium and 1.9 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Potherb Jute contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brussels Sprouts have 49.5 times more Omega 3, 1.2 times more Carbohydrate, 2.2 times more Sugars and 1.9 times more Fiber than Boiled Potherb Jute.
• Both Brussels Sprouts and Boiled Potherb Jute offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy and Omega 6 in 14 ounces.