Comparing Nutrients in 1 kilogram Boiled Burdock Root with Salt VS Cooked Frozen Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Burdock Root with Salt	9%	1%	90%
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%

Macro Nutrients

	Boiled Burdock Root with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	30.3% 880kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	NA	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	NA	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	NA	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	64% 83.2g	130g per day for Men 19-50 years
Sugars	49% 35.5g	28.7% 21g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	108% 41g	38g per day for Men 19-50 years
Protein	37.3% 21g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Burdock Root with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.6% 3.53mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	222% 2.9mg	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	50% 200μg	253% 1010μg	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	29% 26mg	508% 457mg	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	30.7% 4.6mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	1613% 1935μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Burdock Root with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	49% 490mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	37.8% 0.34mg	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	96% 7.7mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	89.6% 2.06mg	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	133% 930mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	106% 3600mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	20.4% 756g	23.4% 867g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Burdock Root with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• Boiled Frozen Brussels Sprouts, drained with Salt contain more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 5.1 times more Vitamin B9, 17.6 times more Vitamin C and 96.8 times more Vitamin K than Boiled and Drained Burdock Root with Salt.
• Both Boiled and Drained Burdock Root with Salt and Boiled Frozen Brussels Sprouts, drained with Salt have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 1 kg.
• Both Boiled and Drained Burdock Root with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Burdock Root with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• Boiled and Drained Burdock Root with Salt has 1.9 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Boiled and Drained Burdock Root with Salt and Boiled Frozen Brussels Sprouts, drained with Salt have similar amounts of Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Burdock Root with Salt has 2.1 times more Energy, 2.5 times more Carbohydrate and 1.7 times more Sugars than Boiled Frozen Brussels Sprouts, drained with Salt.
• While Boiled Frozen Brussels Sprouts, drained with Salt contain 2.3 times more Fiber and 1.7 times more Protein than Boiled and Drained Burdock Root with Salt.
• Both Boiled and Drained Burdock Root with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.