Comparing Nutrients in 1 kilogram Kale VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Kale	Brussels Sprouts	Recommended Dietary Allowance
Energy	12% 350kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	236% 3.78g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	34% 44.2g	69% 89.5g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	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	5.66% 4.1g	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	% 4g	% 8.1g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 4.6g	g per day for Men 19-50 years
Fiber	108% 41g	100% 38g	38g per day for Men 19-50 years
Protein	52% 29g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Kale	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	268% 2410μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	267% 3.47mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	155% 620μg	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	1038% 934mg	944% 850mg	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	44% 6.6mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3247% 3896μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Brussels Sprouts	Recommended Dietary Allowance
Calcium	254% 2540mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	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	78.6% 330mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	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	78.6% 550mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	102% 3480mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24.2% 896g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Kale VS Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Kale 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 Kale vs Brussels Sprouts:

• 1 kilogram of Kale has 6.3 times more Vitamin A, 3.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.2 times more Vitamin K than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.5 times more Vitamin B6 and 1.3 times more Vitamin E than Raw Kale.
• Both Kale and Brussels Sprouts provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C per one kilogram.
• Both Raw Kale as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Kale vs Brussels Sprouts:

• 1 kilogram of Kale has 6 times more Calcium, 1.4 times more Magnesium, 2.7 times more Manganese and 2.1 times more Sodium than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.3 times more Copper, 1.3 times more Phosphorus and 1.8 times more Selenium than Raw Kale.
• Both Kale and Brussels Sprouts contain similar levels of Iron, Potassium, Zinc and Water per one kilogram.
• 1 kilogram of Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Kale has 3.8 times more Omega 3 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 2 times more Carbohydrate and 2.2 times more Sugars than Raw Kale.
• Both Kale and Brussels Sprouts offer comparable quantities of Fiber and Protein per one kilogram.
• Both Raw Kale as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one kilogram.