Comparing Nutrients in 1 kilogram Brussels Sprouts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Brussels Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	15% 430kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.5g	24% 31g	130g per day for Men 19-50 years
Sugars	30.3% 22g	8.55% 6.2g	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	13% 9.3g	3.3% 2.4g	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	% 8.1g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 4.6g	% 1.5g	g per day for Men 19-50 years
Fiber	100% 38g	73.7% 28g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	169% 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	153% 610μg	178% 710μg	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	944% 850mg	411% 370mg	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	58.7% 8.8mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	42% 420mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	83.3% 0.75mg	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	175% 14mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	165% 3.8mg	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	99% 690mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cooked Broccoli Raab per 1 kg

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

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

• 1 kilogram of Brussels Sprouts has 2.3 times more Vitamin C than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6 times more Vitamin A, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin E and 1.4 times more Vitamin K than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per one kilogram.
• Both Raw Brussels Sprouts as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brussels Sprouts vs Cooked Broccoli Raab:

• 1 kilogram of Brussels Sprouts has 1.2 times more Selenium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.8 times more Calcium, 2.2 times more Sodium and 1.3 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Broccoli Raab contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brussels Sprouts has 2.9 times more Carbohydrate, 3.5 times more Sugars and 1.4 times more Fiber than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2 times more Omega 3 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Broccoli Raab offer comparable quantities of Protein per one kilogram.
• Both Raw Brussels Sprouts as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.