Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Brussels Sprouts	Tomatoes	Recommended Dietary Allowance
Energy	12.4% 360kcal	6.2% 180kcal	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	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	4.7% 0.8g	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	30% 39g	130g per day for Men 19-50 years
Sugars	24% 17.4g	36.3% 26.3g	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	19% 13.7g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	31.6% 12g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Tomatoes	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	150% 600μg	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Tomatoes	Recommended Dietary Allowance
Calcium	36% 360mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	49.6% 1.14mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24% 889g	25.5% 945g	3700g per day for Men 19-50 years

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

• Boiled and Drained Brussels Sprouts have 2.9 times more Vitamin B1, 4.2 times more Vitamin B2, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 4 times more Vitamin B9, 4.5 times more Vitamin C and 17.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B3 per 1 kg.
• Both Boiled and Drained Brussels Sprouts as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Brussels Sprouts have 3.6 times more Calcium, 1.4 times more Copper, 4.4 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 1.3 times more Potassium, more Selenium, 4.2 times more Sodium and 1.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Brussels Sprouts and Raw Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Brussels Sprouts have 2 times more Energy, 57.7 times more Omega 3, 1.8 times more Carbohydrate, 2.2 times more Fiber and 2.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Sugars than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.