Comparing Nutrients in 5 ounces Flower Clusters Broccoli VS Boiled Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Boiled Brussels Sprouts with Salt	24%	10%	66%

Macro Nutrients

	Flower Clusters Broccoli	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.5% 7.17g	7.74% 10g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	3.4% 2.47g	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	8.58% 3.26g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	NA	6.14% 55.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.65% 0.9mg	5.38% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	19.4% 0.25mg	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	25% 101μg	21.3% 85μg	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	147% 132mg	98% 88mg	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	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	13% 0.12mg	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	15.6% 1.25mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	14% 0.32mg	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	13.4% 94mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	24.3% 364mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.47% 129g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Flower Clusters Broccoli VS Boiled Brussels Sprouts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Flower Clusters Broccoli versus 5 oz of Boiled Brussels Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Flower Clusters Broccoli vs Boiled Brussels Sprouts with Salt:

• 5 ounces of Flower Clusters Broccoli have 1.5 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled Brussels Sprouts with Salt.
• While 5 oz of Boiled and Drained Brussels Sprouts with Salt contain 1.6 times more Vitamin B1 than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Brussels Sprouts with Salt provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per five ounces.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Brussels Sprouts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Flower Clusters Broccoli vs Boiled Brussels Sprouts with Salt:

• 5 ounces of Flower Clusters Broccoli have 1.3 times more Calcium, 1.3 times more Magnesium, 2 times more Selenium and 1.2 times more Zinc than Boiled Brussels Sprouts with Salt.
• While 5 oz of Boiled and Drained Brussels Sprouts with Salt contain 1.8 times more Copper, 1.4 times more Iron and 9.5 times more Sodium than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Brussels Sprouts with Salt contain similar levels of Manganese, Phosphorus, Potassium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Brussels Sprouts with Salt contain 1.3 times more Omega 3 and 1.4 times more Carbohydrate than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Boiled Brussels Sprouts with Salt offer comparable quantities of Sugars, Fiber and Protein per five ounces.
• Both Raw Flower Clusters Broccoli as well as Boiled and Drained Brussels Sprouts with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.