Comparing Nutrients in 1 pound Brussels Sprouts VS Boiled Celeriac

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Celeriac	13%	6%	81%

Macro Nutrients

	Brussels Sprouts	Boiled Celeriac	Recommended Dietary Allowance
Energy	6.73% 195kcal	4.22% 122kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	NA	32g per day for Men 19-50 years
Omega 3	28% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	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	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	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	14.3% 5.44g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Celeriac	Recommended Dietary Allowance
Vitamin A	19% 172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	35.2% 0.46mg	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	3.4% 13.6μg	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	18% 16.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Celeriac	Recommended Dietary Allowance
Calcium	19% 191mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	21.7% 0.2mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	19% 0.44mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	18.4% 277mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.3% 419g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Boiled Celeriac per 1 lb

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

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

• 1 pound of Brussels Sprouts has more Vitamin A, 5.1 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 20.3 times more Vitamin B9 and 23.6 times more Vitamin C than Boiled Celeriac.
• 1 pound of Boiled Celeriac have insufficient amounts of Vitamin A and Vitamin B9
• Both Raw Brussels Sprouts as well as Boiled and Drained Celeriac have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Brussels Sprouts has 1.6 times more Calcium, 1.6 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 3.5 times more Manganese, 2.2 times more Potassium, 4 times more Selenium and 2.1 times more Zinc than Boiled Celeriac.
• While 1 lb of Boiled and Drained Celeriac contains 2.4 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Celeriac contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Boiled Celeriac lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 1.5 times more Carbohydrate, 3.2 times more Fiber and 3.5 times more Protein than Boiled Celeriac.
• 1 pound of Boiled Celeriac provide inadequate amounts of Protein
• Both Raw Brussels Sprouts as well as Boiled and Drained Celeriac provide inadequate amounts of Energy in one pound.