Comparing Nutrients in 1 kilogram Brussels Sprouts VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Wild Rice	16%	3%	81%

Macro Nutrients

	Brussels Sprouts	Wild Rice	Recommended Dietary Allowance
Energy	15% 430kcal	123% 3570kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	11% 11g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	22% 3.77g	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	576% 749g	130g per day for Men 19-50 years
Sugars	30.3% 22g	34.5% 25g	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	% 6.7g	g per day for Men 19-50 years
Fiber	100% 38g	163% 62g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	263% 147g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Wild Rice	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	421% 67.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	301% 3.9mg	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	238% 950μg	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	0% 0mg	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	54.7% 8.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Wild Rice	Recommended Dietary Allowance
Calcium	42% 420mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	582% 5.24mg	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	245% 19.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	421% 1770mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	578% 13.3mg	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	619% 4330mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	51% 28μg	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	542% 59.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.1% 77.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Wild Rice per 1 kg

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

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

• 1 kilogram of Brussels Sprouts has 38 times more Vitamin A, 1.2 times more Vitamin B1, more Vitamin C and 93.2 times more Vitamin K than Wild Rice.
• While 1 kg of Raw Wild Rice contains 2.9 times more Vitamin B2, 9 times more Vitamin B3, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Wild Rice provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Wild Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Raw Wild Rice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brussels Sprouts vs Wild Rice:

• 1 kilogram of Brussels Sprouts has 2 times more Calcium and 11.1 times more Water than Wild Rice.
• While 1 kg of Raw Wild Rice contains 7.5 times more Copper, 1.4 times more Iron, 7.7 times more Magnesium, 3.9 times more Manganese, 6.3 times more Phosphorus, 1.8 times more Selenium and 14.2 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Wild Rice contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Wild Rice contains 8.3 times more Energy, 3 times more Omega 3, 8.4 times more Omega 6, 8.4 times more Carbohydrate, 1.6 times more Fiber and 4.4 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Wild Rice offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy and Omega 6