Comparing Nutrients in 14 ounces Baked Red Potatoes VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Baked Red Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Energy	12% 345kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	60% 77.8g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.83g	g per day for Men 19-50 years
Fiber	19% 7.14g	39.7% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	34.7% 2.78mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	41% 286mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.23% 341g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Brussels Sprouts:

• Baked Whole Red Potatoes have 2.1 times more Vitamin B3 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 38 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B9, 6.7 times more Vitamin C, 11 times more Vitamin E and 63.2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Brussels Sprouts have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Baked Whole Red Potatoes as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Brussels Sprouts:

• Baked Whole Red Potatoes have 2.5 times more Copper, 1.2 times more Magnesium and 1.4 times more Potassium than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 4.7 times more Calcium, 2 times more Iron, 1.9 times more Manganese and 2.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Raw Brussels Sprouts have similar amounts of Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 2 times more Energy and 2.2 times more Carbohydrate than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 6.6 times more Omega 3, 1.5 times more Sugars, 2.1 times more Fructose, 2.1 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.