Comparing Nutrients in 1 pound Brussels Sprouts VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Brussels Sprouts	New Zealand Spinach	Recommended Dietary Allowance
Energy	6.73% 195kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.35% 0.059g	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	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	1.8% 1.3g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	19% 172μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	106% 1.38mg	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	17% 68μg	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	151% 136mg	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	43% 6.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	1274% 1529μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	New Zealand Spinach	Recommended Dietary Allowance
Calcium	19% 191mg	26.3% 263mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	47% 0.42mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	126% 2.9mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	17.3% 590mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.5% 426g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS New Zealand Spinach per 1 lb

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

Lets compare vitamin content per 1 pound of Brussels Sprouts vs New Zealand Spinach:

• 1 pound of Brussels Sprouts has 3.5 times more Vitamin B1, 1.5 times more Vitamin B3, 4.1 times more Vitamin B9 and 2.8 times more Vitamin C than New Zealand Spinach.
• While 1 lb of Raw New Zealand Spinach contains 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 1.6 times more Vitamin E and 1.9 times more Vitamin K than Raw Brussels Sprouts.
• Both Brussels Sprouts and New Zealand Spinach provide similar amounts of Vitamin B5 per one pound.
• Both Raw Brussels Sprouts as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs New Zealand Spinach:

• 1 pound of Brussels Sprouts has 1.8 times more Iron, 2.5 times more Phosphorus, 3 times more Potassium and 2.3 times more Selenium than New Zealand Spinach.
• While 1 lb of Raw New Zealand Spinach contains 1.4 times more Calcium, 1.3 times more Copper, 1.7 times more Magnesium, 1.9 times more Manganese and 5.2 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and New Zealand Spinach contain similar levels of Zinc and Water per one pound.
• 1 pound of New Zealand Spinach lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 1.5 times more Omega 3, 3.6 times more Carbohydrate, 7.6 times more Sugars, 2.5 times more Fiber and 2.3 times more Protein than New Zealand Spinach.
• 1 pound of New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Raw Brussels Sprouts as well as Raw New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in one pound.