Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Boiled Brussels Sprouts	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	12.4% 360kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	5.53% 0.94g	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	56% 73g	130g per day for Men 19-50 years
Sugars	24% 17.4g	13.8% 10g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	52.6% 20g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	65.7% 36.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	288% 2590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	76% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	148% 1.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	55.6% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	438% 5.7mg	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	260% 1040μg	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	367% 330mg	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	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	36% 360mg	211% 2110mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	283% 2.55mg	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	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	53.5% 1.23mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	162% 5500mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	24% 889g	23.6% 872g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Boiled Potherb Jute per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Brussels Sprouts versus 1 kg of Boiled Potherb Jute to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Brussels Sprouts has 3.5 times more Vitamin B5, 1.9 times more Vitamin C and 1.3 times more Vitamin K than Boiled Potherb Jute.
• While 1 kg of Boiled and Drained Potherb Jute contains 6.6 times more Vitamin A, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.6 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Boiled Potherb Jute provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Boiled and Drained Brussels Sprouts as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Brussels Sprouts vs Boiled Potherb Jute:

• 1 kilogram of Boiled Brussels Sprouts has 1.8 times more Manganese and 1.7 times more Selenium than Boiled Potherb Jute.
• While 1 kg of Boiled and Drained Potherb Jute contains 5.9 times more Calcium, 3.1 times more Copper, 2.6 times more Iron, 3.1 times more Magnesium, 1.3 times more Phosphorus, 1.7 times more Potassium and 2.4 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Boiled Potherb Jute contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Brussels Sprouts has 86.5 times more Omega 3, 1.7 times more Sugars and 1.3 times more Fiber than Boiled Potherb Jute.
• While 1 kg of Boiled and Drained Potherb Jute contains 1.4 times more Protein than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Boiled Potherb Jute offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Potherb Jute provide inadequate amounts of Omega 3
• Both Boiled and Drained Brussels Sprouts as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy and Omega 6 in one kilogram.