Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Brussels Sprouts	Recommended Dietary Allowance
Energy	13.6% 395kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	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	70.2% 91g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 2.1g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	15% 8.5g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	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	40% 0.48mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	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	11.3% 45.4μg	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	65.5% 59mg	428% 386mg	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	0.3% 0.045mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	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	28.5% 200mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.44% 349g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin 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 Potato Flesh, Cooked In Skin vs Brussels Sprouts:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains more Vitamin A, 1.3 times more Vitamin B1, 4.5 times more Vitamin B2, 6.1 times more Vitamin B9, 6.5 times more Vitamin C, 88 times more Vitamin E and 80.5 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt 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 Potato Flesh, Cooked In Skin vs Brussels Sprouts:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.7 times more Copper than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 8.4 times more Calcium, 4.5 times more Iron, 2.4 times more Manganese, 1.6 times more Phosphorus, 5.3 times more Selenium and 1.4 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Brussels Sprouts contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2 times more Energy and 2.2 times more Carbohydrate than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 9.9 times more Omega 3, 2.4 times more Sugars, 2.1 times more Fiber and 1.8 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in one pound.