Comparing Nutrients in 1 kilogram Brussels Sprouts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Brussels Sprouts	Baked White Potatoes	Recommended Dietary Allowance
Energy	15% 430kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	69% 89.5g	162% 211g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13% 9.3g	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	% 8.1g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 4.6g	% 4g	g per day for Men 19-50 years
Fiber	100% 38g	55.3% 21g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Baked White Potatoes	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	42% 420mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	175% 14mg	80% 6.4mg	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	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	99% 690mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	23.2% 860g	20.4% 754g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 38 times more Vitamin A, 2.9 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B9, 6.7 times more Vitamin C, 22 times more Vitamin E and 65.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B3 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Brussels Sprouts 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 Brussels Sprouts vs Baked White Potatoes:

• Raw Brussels Sprouts have 4.2 times more Calcium, 2.2 times more Iron, 1.8 times more Manganese, 3.2 times more Selenium and 3.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Copper and 1.4 times more Potassium than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Baked Whole White Potatoes have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Brussels Sprouts have 6.6 times more Omega 3, 1.4 times more Sugars, 2.6 times more Fructose, 1.8 times more Fiber and 1.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Energy and 2.4 times more Carbohydrate than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.