Comparing Nutrients in 1 kilogram Elderberries VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Elderberries	Brussels Sprouts	Recommended Dietary Allowance
Energy	25% 730kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.62g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	69% 89.5g	130g per day for Men 19-50 years
Sugars	NA	30.3% 22g	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	13% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	184% 70g	100% 38g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	168% 2.2mg	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	15% 60μg	153% 610μg	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	400% 360mg	944% 850mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Brussels Sprouts	Recommended Dietary Allowance
Calcium	38% 380mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	77.8% 0.7mg	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	200% 16mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	NA	147% 3.37mg	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	55.7% 390mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	21.6% 798g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Brussels Sprouts per 1 kg

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

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

• 1 kg of Raw Brussels Sprouts contains 1.3 times more Vitamin A, 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 2.2 times more Vitamin B5, 10.2 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Elderberries.
• Both Elderberries and Brussels Sprouts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Elderberries have insufficient amounts of Vitamin B9
• Both Raw Elderberries as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Elderberries vs Brussels Sprouts:

• 1 kg of Raw Brussels Sprouts contains 4.6 times more Magnesium, 1.8 times more Phosphorus, 1.4 times more Potassium, 2.7 times more Selenium and 3.8 times more Zinc than Raw Elderberries.
• Both Elderberries and Brussels Sprouts contain similar levels of Calcium, Copper, Iron and Water per one kilogram.
• 1 kilogram of Elderberries lack sufficient amounts of Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Elderberries has 1.7 times more Energy, 2.1 times more Carbohydrate and 1.8 times more Fiber than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 5.1 times more Protein than Raw Elderberries.
• Both Elderberries and Brussels Sprouts offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Elderberries provide inadequate amounts of Protein
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Elderberries as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one kilogram.