Comparing Nutrients in 1 pound Boiled Brussels Sprouts VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Energy	5.63% 163kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	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	24.8% 32.2g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	11% 7.9g	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	NA	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	NA	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	31% 11.8g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	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	68% 272μg	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	312% 281mg	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	13% 1.95mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Calcium	16.3% 163mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	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	68% 5.44mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	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	36.3% 254mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11% 403g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Brussels Sprouts vs Brussels Sprouts:

• Raw Brussels Sprouts contain 1.3 times more Vitamin B1, 1.4 times more Vitamin C, 2 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Brussels Sprouts have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Brussels Sprouts as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Brussels Sprouts vs Brussels Sprouts:

• Raw Brussels Sprouts contain 1.5 times more Manganese and 1.3 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Brussels Sprouts have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Brussels Sprouts have 1.7 times more Omega 3 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Brussels Sprouts have similar amounts of Energy per 1 lb.
• Both Boiled and Drained Brussels Sprouts as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.