Comparing Nutrients in 14 ounces Boiled Potato Skin VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Potato Skin	Brussels Sprouts	Recommended Dietary Allowance
Energy	10.7% 310kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	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	52.5% 68.3g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	34.5% 13g	39.7% 15g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.7% 1.43mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	9.92% 39.7μg	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	23% 20.6mg	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	NA	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Brussels Sprouts	Recommended Dietary Allowance
Calcium	18% 179mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	387% 3.5mg	31% 0.28mg	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	301% 24mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	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	30.6% 214mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	8.35% 309g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Brussels Sprouts per 14 oz

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

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

• 14 ounces of Boiled Potato Skin have 1.6 times more Vitamin B3 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain more Vitamin A, 4.3 times more Vitamin B1, 2.5 times more Vitamin B2, 6.1 times more Vitamin B9 and 16.3 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Brussels Sprouts provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Potato Skin have insufficient amounts of Vitamin A
• Both Boiled Potato Skin no Salt as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Potato Skin have 12.5 times more Copper, 4.3 times more Iron, 1.3 times more Magnesium and 4 times more Manganese than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.3 times more Phosphorus and 5.3 times more Selenium than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Brussels Sprouts contain similar levels of Calcium, Potassium, Zinc and Water per 14 ounces.
• 14 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Potato Skin have 1.8 times more Energy and 1.9 times more Carbohydrate than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 9.9 times more Omega 3 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Brussels Sprouts offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Boiled Potato Skin no Salt as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 14 ounces.