Comparing Nutrients in 1 pound Fuyu VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Fuyu	28%	58%	14%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Fuyu	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	18% 526kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	37.4% 36.3g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	151% 2.42g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	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	15.3% 20g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	31% 11.8g	38g per day for Men 19-50 years
Protein	72.3% 40.5g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Fuyu	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.3% 0.71mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	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	33% 132μg	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	1% 0.91mg	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	NA	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fuyu	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	21% 209mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	42% 0.38mg	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	112% 9mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	232% 5.33mg	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	47.3% 331mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	869% 13032mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	64.3% 7.08mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	8.6% 318g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Fuyu VS Boiled Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Fuyu 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 Fuyu vs Boiled Brussels Sprouts:

• 1 pound of Fuyu has 1.5 times more Vitamin B1 and 1.3 times more Vitamin B2 than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains more Vitamin A, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6, 2.1 times more Vitamin B9 and 310 times more Vitamin C than Salted and Fermented Tofu.
• 1 pound of Fuyu have insufficient amounts of Vitamin A and Vitamin C
• Both Salted and Fermented Tofu 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 Fuyu vs Boiled Brussels Sprouts:

• 1 pound of Fuyu has 1.3 times more Calcium, 4.5 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 5.2 times more Manganese, 1.3 times more Phosphorus, 11.5 times more Selenium, 136.8 times more Sodium and 4.7 times more Zinc than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 4.2 times more Potassium and 1.3 times more Water than Salted and Fermented Tofu.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fuyu has 3.2 times more Energy, 16 times more Fat, 11.3 times more Saturated Fat, 3.1 times more Omega 3, 50.4 times more Omega 6 and 3.5 times more Protein than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 1.6 times more Carbohydrate than Salted and Fermented Tofu.
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6