Comparing Nutrients in 1 pound Boiled Spinach VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Boiled Spinach	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	2.7% 1.95g	11% 7.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	31% 11.8g	38g per day for Men 19-50 years
Protein	24% 13.5g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	264% 2377μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84.4% 1.1mg	62% 0.81mg	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	166% 662μg	68% 272μg	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	49.4% 44.5mg	312% 281mg	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	63% 9.43mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1866% 2239μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	61.7% 617mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	4.3% 171μg	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	202% 16mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	184% 4.24mg	44.8% 1.03mg	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	36.3% 254mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	62% 2114mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	21% 318mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.45mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11% 414g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spinach VS Boiled Brussels Sprouts per 1 lb

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

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

• 1 pound of Boiled Spinach has 13.4 times more Vitamin A, 3 times more Vitamin B2, 1.4 times more Vitamin B6, 2.4 times more Vitamin B9, 4.8 times more Vitamin E and 3.5 times more Vitamin K than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 1.7 times more Vitamin B5 and 6.3 times more Vitamin C than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Brussels Sprouts provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• Both Boiled and Drained Spinach as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spinach vs Boiled Brussels Sprouts:

• 1 pound of Boiled Spinach has 3.8 times more Calcium, 2.1 times more Copper, 3 times more Iron, 4.4 times more Magnesium, 4.1 times more Manganese, 1.5 times more Potassium, 3.3 times more Sodium and 2.3 times more Zinc than Boiled Brussels Sprouts.
• Both Boiled Spinach and Boiled Brussels Sprouts contain similar levels of Phosphorus, Selenium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Brussels Sprouts contains 1.9 times more Omega 3, 1.9 times more Carbohydrate and 4 times more Sugars than Boiled and Drained Spinach.
• Both Boiled Spinach and Boiled Brussels Sprouts offer comparable quantities of Fiber and Protein per one pound.
• Both Boiled and Drained Spinach as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one pound.