Comparing Nutrients in 1 kilogram Boiled Spinach VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Spinach	Brussels Sprouts	Recommended Dietary Allowance
Energy	7.93% 230kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	29% 37.5g	69% 89.5g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	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	63% 24g	100% 38g	38g per day for Men 19-50 years
Protein	53% 29.7g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	582% 5240μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	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	365% 1460μg	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	109% 98mg	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	139% 21mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Brussels Sprouts	Recommended Dietary Allowance
Calcium	136% 1360mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	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	80% 560mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	137% 4660mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	24.7% 912g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Brussels Sprouts per 1 kg

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

• 1 kilogram of Boiled Spinach has 13.8 times more Vitamin A, 2.6 times more Vitamin B2, 2.4 times more Vitamin B9, 2.4 times more Vitamin E and 2.8 times more Vitamin K than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 8.7 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Brussels Sprouts provide similar amounts of Vitamin B6 per one kilogram.
• Both Boiled and Drained Spinach as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spinach vs Brussels Sprouts:

• 1 kilogram of Boiled Spinach has 3.2 times more Calcium, 2.5 times more Copper, 2.6 times more Iron, 3.8 times more Magnesium, 2.8 times more Manganese, 2.8 times more Sodium and 1.8 times more Zinc than Brussels Sprouts.
• Both Boiled Spinach and Brussels Sprouts contain similar levels of Phosphorus, Potassium, Selenium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Brussels Sprouts contains 2.4 times more Carbohydrate, 5.1 times more Sugars and 1.6 times more Fiber than Boiled and Drained Spinach.
• Both Boiled Spinach and Brussels Sprouts offer comparable quantities of Omega 3 and Protein per one kilogram.
• Both Boiled and Drained Spinach as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one kilogram.