Comparing Nutrients in 1 pound Baked White Potatoes VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Baked White Potatoes	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	14.4% 417kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	12.7% 9.2g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	17% 9.53g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	70.5% 0.92mg	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	43% 172μg	139% 558μg	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	63.5% 57mg	373% 336mg	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	1.2% 0.18mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	713% 856μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	16.6% 0.15mg	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	36.3% 2.9mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	61.3% 1.4mg	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	48.6% 340mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Frozen Brussels Sprouts:

• Baked Whole White Potatoes have 2.4 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 31 times more Vitamin A, 2.2 times more Vitamin B1, 2.8 times more Vitamin B2, 3.2 times more Vitamin B9, 5.9 times more Vitamin C, 12.5 times more Vitamin E and 69.9 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole White Potatoes as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Frozen Brussels Sprouts:

• Baked Whole White Potatoes have 3.8 times more Copper, 1.4 times more Magnesium, 1.2 times more Phosphorus and 1.5 times more Potassium than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 2.6 times more Calcium, 1.5 times more Iron, 1.6 times more Manganese and 3 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Frozen Brussels Sprouts, Unprepared have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.2 times more Energy and 2.7 times more Carbohydrate than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 8.9 times more Omega 3, 1.3 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.