Comparing Nutrients in 1 kilogram Frozen Brussels Sprouts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Frozen Brussels Sprouts	Baked White Potatoes	Recommended Dietary Allowance
Energy	14% 410kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	60.5% 78.6g	162% 211g	130g per day for Men 19-50 years
Sugars	28% 20.3g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	100% 38g	55.3% 21g	38g per day for Men 19-50 years
Protein	67.5% 37.8g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	162% 2.1mg	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	308% 1230μg	95% 380μg	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	823% 741mg	140% 126mg	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	33.3% 5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1573% 1887μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	26% 260mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	141% 1.27mg	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	116% 9.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	82% 1.9mg	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	88.6% 620mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.5% 871g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Brussels Sprouts vs Baked White Potatoes:

• Frozen Brussels Sprouts, Unprepared have 31 times more Vitamin A, 2.2 times more Vitamin B1, 2.8 times more Vitamin B2, 3.2 times more Vitamin B9, 5.9 times more Vitamin C, 12.5 times more Vitamin E and 69.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Frozen Brussels Sprouts, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Brussels Sprouts vs Baked White Potatoes:

• Frozen Brussels Sprouts, Unprepared have 2.6 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese and 3 times more Selenium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.8 times more Copper, 1.4 times more Magnesium and 1.5 times more Potassium than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Baked Whole White Potatoes have similar amounts of Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Brussels Sprouts, Unprepared have 8.9 times more Omega 3, 1.3 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Energy and 2.7 times more Carbohydrate than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.