Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Energy	12.4% 360kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	51% 66.4g	130g per day for Men 19-50 years
Sugars	24% 17.4g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	68.4% 26g	68.4% 26g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	135% 1.75mg	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	150% 600μg	158% 630μg	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	689% 620mg	991% 892mg	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	28.7% 4.3mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	54.4% 0.49mg	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	150% 12mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	91% 2.1mg	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	80% 560mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24% 889g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled and Drained Brussels Sprouts have 1.3 times more Vitamin A, 1.5 times more Vitamin B1 and 1.4 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin C and 1.8 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Boiled and Drained Brussels Sprouts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

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

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Brussels Sprouts have 2.7 times more Omega 3 than Raw Broccoli.
• Both Boiled and Drained Brussels Sprouts and Raw Broccoli have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Boiled and Drained Brussels Sprouts as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.