Comparing Nutrients in 1 pound Boiled Brussels Sprouts VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Brussels Sprouts	Carrots	Recommended Dietary Allowance
Energy	5.63% 163kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	11% 7.9g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	31% 11.8g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Carrots	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68% 272μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Carrots	Recommended Dietary Allowance
Calcium	16.3% 163mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 400g	3700g per day for Men 19-50 years

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

• Boiled and Drained Brussels Sprouts have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B6, 3.2 times more Vitamin B9, 10.5 times more Vitamin C and 10.6 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 21.4 times more Vitamin A, 1.6 times more Vitamin B3 and 1.5 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Carrots have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Brussels Sprouts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Brussels Sprouts have 1.8 times more Copper, 4 times more Iron, 1.7 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 15 times more Selenium and 1.4 times more Zinc than Raw Carrots.
• While Raw Carrots contain 3.3 times more Sodium than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Carrots have similar amounts of Calcium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Brussels Sprouts have 86.5 times more Omega 3 and 2.7 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Carbohydrate and 2.7 times more Sugars than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Carrots have similar amounts of Energy and Fiber per 1 lb.
• Both Boiled and Drained Brussels Sprouts as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.