Comparing Nutrients in 1 kilogram Baked Russet Potatoes VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Baked Russet Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Energy	32.8% 950kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	165% 214g	69% 89.5g	130g per day for Men 19-50 years
Sugars	15% 11g	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	4.4% 3.2g	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	% 3.7g	% 8.1g	g per day for Men 19-50 years
Sucrose	% 3.9g	% 4.6g	g per day for Men 19-50 years
Fiber	60.5% 23g	100% 38g	38g per day for Men 19-50 years
Protein	47% 26.3g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.54mg	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	65% 260μg	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	92% 83mg	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	4.67% 0.7mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Calcium	18% 180mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	11.3% 452μg	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	134% 10.7mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	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	101% 710mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	20% 745g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Russet Potatoes VS Brussels Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Russet Potatoes 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 Baked Russet Potatoes vs Brussels Sprouts:

• 1 kilogram of Baked Russet Potatoes has 1.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 38 times more Vitamin A, 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.3 times more Vitamin B9, 10.2 times more Vitamin C, 12.6 times more Vitamin E and 88.5 times more Vitamin K than Baked Whole Russet Potatoes.
• 1 kilogram of Baked Russet Potatoes have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Baked Whole Russet Potatoes as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Russet Potatoes vs Brussels Sprouts:

• 1 kilogram of Baked Russet Potatoes has 1.5 times more Copper, 1.3 times more Magnesium and 1.4 times more Potassium than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 2.3 times more Calcium, 1.3 times more Iron, 1.5 times more Manganese and 3.2 times more Selenium than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Brussels Sprouts contain similar levels of Phosphorus, Zinc and Water per one kilogram.
• 1 kilogram of Baked Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Russet Potatoes has 2.2 times more Energy and 2.4 times more Carbohydrate than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 7.6 times more Omega 3, 2 times more Sugars, 1.7 times more Fiber and 1.3 times more Protein than Baked Whole Russet Potatoes.
• 1 kilogram of Baked Russet Potatoes provide inadequate amounts of Omega 3
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy
• Both Baked Whole Russet Potatoes as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one kilogram.