Comparing Nutrients in 14 ounces Boiled Carrots VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Carrots	Brussels Sprouts	Recommended Dietary Allowance
Energy	4.8% 139kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	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	25% 32.6g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 10.7g	% 1.83g	g per day for Men 19-50 years
Fiber	31.3% 12g	39.7% 15g	38g per day for Men 19-50 years
Protein	5.4% 3g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	376% 3382μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	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	14% 55.6μg	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	16% 14.3mg	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	27.3% 4.1mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Brussels Sprouts	Recommended Dietary Allowance
Calcium	12% 119mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	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	17% 1.35mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	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	17% 119mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.67% 358g	9.23% 341g	3700g per day for Men 19-50 years

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

• Boiled and Drained Carrots have 22.4 times more Vitamin A than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2.1 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B5, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9, 23.6 times more Vitamin C and 12.9 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Brussels Sprouts have similar amounts of Vitamin B3 and Vitamin E per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Carrots have 2.3 times more Sodium than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.4 times more Calcium, 4.1 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium, 2.3 times more Selenium and 2.1 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Brussels Sprouts have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Carrots have 1.6 times more Sugars than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 99 times more Omega 3, 2.6 times more Fructose, 1.3 times more Fiber and 4.4 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Brussels Sprouts have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Boiled and Drained Carrots as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.