Comparing Nutrients in 1 kilogram Brussels Sprouts VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Falafel	16%	47%	37%

Macro Nutrients

	Brussels Sprouts	Falafel	Recommended Dietary Allowance
Energy	15% 430kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	184% 178g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	74.5% 24g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	69.4% 1.1g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	29% 4.95g	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	245% 318g	130g per day for Men 19-50 years
Sugars	30.3% 22g	NA	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	NA	38g per day for Men 19-50 years
Protein	60.4% 33.8g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Falafel	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	65.3% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	58.4% 2.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	96% 1.25mg	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	233% 930μg	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	17.8% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Falafel	Recommended Dietary Allowance
Calcium	42% 420mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	287% 2.58mg	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	428% 34.2mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	300% 6.9mg	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	99% 690mg	274% 1920mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	172% 5850mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	196% 2940mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	136% 15mg	11mg per day for Men 19-50 years
Water	23.2% 860g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Falafel per 1 kg

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

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

• 1 kilogram of Brussels Sprouts has 38 times more Vitamin A, 1.8 times more Vitamin B6 and 53.1 times more Vitamin C than Falafel.
• While 1 kg of Home prepared Falafel contains 1.8 times more Vitamin B2, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Falafel provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Falafel have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Home prepared Falafel have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brussels Sprouts vs Falafel:

• 1 kilogram of Brussels Sprouts has 1.6 times more Selenium and 2.5 times more Water than Falafel.
• While 1 kg of Home prepared Falafel contains 1.3 times more Calcium, 3.7 times more Copper, 2.4 times more Iron, 3.6 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 1.5 times more Potassium, 11.8 times more Sodium and 3.6 times more Zinc than Raw Brussels Sprouts.
• 1 kilogram of Falafel lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Home prepared Falafel contains 7.7 times more Energy, 59.3 times more Fat, 38.4 times more Saturated Fat, 11 times more Omega 6, 3.6 times more Carbohydrate and 3.9 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Falafel offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy and Omega 6