Comparing Nutrients in 1 pound Boiled White Mushrooms VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled White Mushrooms	25%	12%	63%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled White Mushrooms	Brussels Sprouts	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.28g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4.78% 0.81g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	13.8% 9.98g	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	5.8% 4.2g	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	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	17.6% 9.84g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled White Mushrooms	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.36mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	196% 9.8mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	76.4% 0.99mg	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	20.4% 81.6μg	69% 277μg	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	20% 18mg	428% 386mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.05% 36.3IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Mushrooms	Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	35.3% 0.32mg	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	99% 7.9mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	66.5% 1.53mg	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	56.4% 395mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11% 413g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Mushrooms VS Brussels Sprouts per 1 lb

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

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

• 1 pound of Boiled White Mushrooms has 3.3 times more Vitamin B2, 6 times more Vitamin B3 and 7 times more Vitamin B5 than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains more Vitamin A, 1.9 times more Vitamin B1, 2.3 times more Vitamin B6, 3.4 times more Vitamin B9, 21.3 times more Vitamin C, 88 times more Vitamin E and more Vitamin K than Boiled and Drained White Mushrooms.
• 1 pound of Boiled White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained White Mushrooms as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled White Mushrooms has 7.2 times more Copper, 1.2 times more Iron, 1.3 times more Phosphorus, 7.4 times more Selenium and 2.1 times more Zinc than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 7 times more Calcium, 1.9 times more Magnesium and 2.9 times more Manganese than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Brussels Sprouts contain similar levels of Potassium and Water per one pound.
• 1 pound of Boiled White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Brussels Sprouts contains 99 times more Omega 3, 1.7 times more Carbohydrate, 1.7 times more Fiber and 1.6 times more Protein than Boiled and Drained White Mushrooms.
• Both Boiled White Mushrooms and Brussels Sprouts offer comparable quantities of Sugars per one pound.
• 1 pound of Boiled White Mushrooms provide inadequate amounts of Omega 3
• Both Boiled and Drained White Mushrooms as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one pound.