Comparing Nutrients in 1 pound Boiled Brussels Sprouts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Brussels Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.63% 163kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	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	91% 119g	130g per day for Men 19-50 years
Sugars	11% 7.9g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	312% 281mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	16.3% 163mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	NA	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	NA	11mg per day for Men 19-50 years
Water	11% 403g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Brussels Sprouts versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Brussels Sprouts vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Brussels Sprouts has 36.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Boiled Brussels Sprouts vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Brussels Sprouts has 2.4 times more Calcium, 2.4 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.4 times more Potassium and 14.2 times more Sodium than Boiled and Drained Brussels Sprouts.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Brussels Sprouts has 2.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.5 times more Energy and 3.7 times more Carbohydrate than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy