Comparing Nutrients in 1 kilogram Brussels Sprouts VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	15% 430kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	4.65% 0.79g	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	54.6% 71g	130g per day for Men 19-50 years
Sugars	30.3% 22g	24% 17.4g	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	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	100% 38g	68.4% 26g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	45.5% 25.5g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	43.3% 390μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	50.4% 2.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	137% 1.78mg	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	150% 600μg	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	689% 620mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	1169% 1403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	42% 420mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	92% 0.83mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	99% 2.27mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24% 889g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.4 times more Vitamin C, 2 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Brussels Sprouts have 1.5 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Calcium, Copper, Iron, Magnesium, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Brussels Sprouts have 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained Brussels Sprouts.
• While Boiled and Drained Brussels Sprouts contain 1.7 times more Omega 3 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Energy per 1 kg.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.