Comparing Nutrients in 1 pound Boiled Brussels Sprouts VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Brussels Sprouts	Potato Skin	Recommended Dietary Allowance
Energy	5.63% 163kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.85% 0.15g	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	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	11% 7.9g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	30% 11.3g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Potato Skin	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Potato Skin	Recommended Dietary Allowance
Calcium	16.3% 163mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	213% 1.9mg	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	184% 14.7mg	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	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 403g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Brussels Sprouts versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Brussels Sprouts has more Vitamin A, 5.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.5 times more Vitamin B9 and 5.4 times more Vitamin C than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Potato Skin provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Boiled and Drained Brussels Sprouts as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Brussels Sprouts has 1.5 times more Phosphorus and 5 times more Selenium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 5.1 times more Copper, 2.7 times more Iron, 2.7 times more Manganese and 1.3 times more Potassium than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Potato Skin contain similar levels of Calcium, Magnesium, Zinc and Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Brussels Sprouts has 17.3 times more Omega 3 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.6 times more Energy and 1.8 times more Carbohydrate than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Potato Skin offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Brussels Sprouts as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.