Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cooked Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.9% 113kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	13.8% 9.98g	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	1.5% 1.1g	5.8% 4.2g	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	% 1.04g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 2.1g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	31% 17.4g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	114% 1030μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	76.4% 0.99mg	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	80.5% 322μg	69% 277μg	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	186% 168mg	428% 386mg	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	76.5% 11.5mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Calcium	53.5% 535mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	35.3% 0.32mg	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	72% 5.76mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	66.5% 1.53mg	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	53% 372mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Brussels Sprouts:

• Cooked Broccoli Raab has 6 times more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin E and 1.4 times more Vitamin K than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2.3 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Brussels Sprouts have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Cooked Broccoli Raab as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Brussels Sprouts:

• Cooked Broccoli Raab has 2.8 times more Calcium, 2.2 times more Sodium and 1.3 times more Zinc than Raw Brussels Sprouts.
• Both Cooked Broccoli Raab and Raw Brussels Sprouts have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Broccoli Raab has 2 times more Omega 3 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.7 times more Energy, 2.9 times more Carbohydrate, 3.5 times more Sugars, 3.9 times more Fructose and 1.4 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Brussels Sprouts have similar amounts of Protein per 1 lb.
• Both Cooked Broccoli Raab as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.