Comparing Nutrients in 14 ounces Sweet Potato VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Sweet Potato	7%	1%	92%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Sweet Potato	Brussels Sprouts	Recommended Dietary Allowance
Energy	11.8% 341kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	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	0.3% 0.052g	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	61.4% 80g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	3.83% 2.78g	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	% 3.8g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 10g	% 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	11% 6.23g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Sweet Potato	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	313% 2814μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.8% 0.31mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23% 6.95μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	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	10.6% 9.53mg	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	6.88% 1.03mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweet Potato	Brussels Sprouts	Recommended Dietary Allowance
Calcium	12% 119mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	30.3% 2.42mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	26.6% 187mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	8.3% 307g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweet Potato VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweet Potato 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 Sweet Potato vs Brussels Sprouts:

• 14 ounces of Sweet Potato have 18.7 times more Vitamin A and 2.6 times more Vitamin B5 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 5.5 times more Vitamin B9, 35.4 times more Vitamin C, 3.4 times more Vitamin E and 98.3 times more Vitamin K than Raw Sweet Potato.
• Both Sweet Potato and Brussels Sprouts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Sweet Potato have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Sweet Potato as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sweet Potato vs Brussels Sprouts:

• 14 ounces of Sweet Potato have 2.2 times more Copper and 2.2 times more Sodium than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.4 times more Calcium, 2.3 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus, 2.7 times more Selenium and 1.4 times more Zinc than Raw Sweet Potato.
• Both Sweet Potato and Brussels Sprouts contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweet Potato have 2 times more Energy, 2.2 times more Carbohydrate and 1.9 times more Sugars than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 99 times more Omega 3, 1.3 times more Fiber and 2.2 times more Protein than Raw Sweet Potato.
• 14 ounces of Sweet Potato provide inadequate amounts of Omega 3
• 14 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Sweet Potato as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 14 ounces.