Comparing Nutrients in 1 kilogram Boiled Broccoli VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Energy	12% 350kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	69% 89.5g	130g per day for Men 19-50 years
Sugars	19% 14g	30.3% 22g	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	10.2% 7.4g	13% 9.3g	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	% 4.9g	% 8.1g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 4.6g	g per day for Men 19-50 years
Fiber	87% 33g	100% 38g	38g per day for Men 19-50 years
Protein	42.5% 24g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	168% 2.2mg	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	270% 1080μg	153% 610μg	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	721% 649mg	944% 850mg	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	97% 14.5mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Calcium	40% 400mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	147% 3.37mg	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	96% 670mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24% 893g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Brussels Sprouts:

• Boiled and Drained Broccoli has 2 times more Vitamin A, 1.4 times more Vitamin B2, 2 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.6 times more Vitamin E than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin C and 1.3 times more Vitamin K than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Brussels Sprouts have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Brussels Sprouts:

• Boiled and Drained Broccoli has 1.6 times more Sodium than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2.1 times more Iron, 1.7 times more Manganese and 1.3 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Brussels Sprouts have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 1.2 times more Omega 3 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.6 times more Sugars, 1.3 times more Fructose and 1.4 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Brussels Sprouts have similar amounts of Energy, Carbohydrate and Fiber per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.