Comparing Nutrients in 1 pound Brussels Sprouts VS Cooked Corn Pasta

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cooked Corn Pasta	8%	5%	87%

Macro Nutrients

	Brussels Sprouts	Cooked Corn Pasta	Recommended Dietary Allowance
Energy	6.73% 195kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	3.4% 3.3g	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	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	8.43% 1.43g	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	97% 127g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Corn Pasta	Recommended Dietary Allowance
Vitamin A	19% 172μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	20.2% 0.26mg	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	6.8% 27.2μg	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	0% 0mg	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	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	Cooked Corn Pasta	Recommended Dietary Allowance
Calcium	19% 191mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	32.3% 0.29mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	30% 0.69mg	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	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10.5% 390g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cooked Corn Pasta per 1 lb

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

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Cooked Corn Pasta:

• 1 pound of Brussels Sprouts has 12.7 times more Vitamin A, 2.6 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 3.8 times more Vitamin B6, 10.2 times more Vitamin B9 and more Vitamin C than Cooked Corn Pasta.
• 1 pound of Cooked Corn Pasta have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Brussels Sprouts as well as Cooked Corn Gluten-free Pasta have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Cooked Corn Pasta:

• 1 pound of Brussels Sprouts has 42 times more Calcium, 5.6 times more Iron, 2.2 times more Manganese, 12.5 times more Potassium and 1.3 times more Water than Cooked Corn Pasta.
• While 1 lb of Cooked Corn Gluten-free Pasta contains 1.6 times more Magnesium, 1.8 times more Selenium and 1.5 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Corn Pasta contain similar levels of Copper and Phosphorus per one pound.
• 1 pound of Cooked Corn Pasta lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 9.9 times more Omega 3 and 1.3 times more Protein than Cooked Corn Pasta.
• While 1 lb of Cooked Corn Gluten-free Pasta contains 2.9 times more Energy, 3.1 times more Carbohydrate and 1.3 times more Fiber than Raw Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• 1 pound of Cooked Corn Pasta provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Cooked Corn Gluten-free Pasta provide inadequate amounts of Omega 6 in one pound.