Comparing Nutrients in 1 pound Brussels Sprouts VS Boiled Brussels Sprouts

Macros Ratio

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

Macro Nutrients

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	6.73% 195kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.2% 40.6g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	11% 7.9g	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	5.8% 4.2g	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	% 3.67g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	45.4% 17.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	19% 172μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	62% 0.81mg	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	69% 277μg	68% 272μg	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	428% 386mg	312% 281mg	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	26.6% 4mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	19% 191mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	42% 0.38mg	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	79.4% 6.35mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	44.8% 1.03mg	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	44.7% 313mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 403g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 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 Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 1 lb.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Brussels Sprouts have 1.5 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Calcium, Copper, Iron, Magnesium, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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