Comparing Nutrients in 5 ounces Flower Clusters Broccoli VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Flower Clusters Broccoli	34%	9%	57%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Flower Clusters Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.38% 0.064g	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	9.76% 12.7g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	4.3% 3.1g	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	1.8% 1.3g	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	% 1.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.65g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	14% 5.4g	38g per day for Men 19-50 years
Protein	7.54% 4.22g	8.56% 4.8g	56g per day for Men 19-50 years

Vitamins

	Flower Clusters Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.68% 0.092mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.65% 0.9mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	24% 0.31mg	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	21.6% 86.5μg	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	134% 120mg	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	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flower Clusters Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Calcium	6.8% 68mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	11% 0.099mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	20.8% 0.48mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	13.5% 461mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	7.73% 4.25μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.3mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.47% 129g	3.3% 122g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Flower Clusters Broccoli have 1.3 times more Vitamin B2 and 1.7 times more Vitamin B5 than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 2.1 times more Vitamin B1 and 1.4 times more Vitamin B6 than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Brussels Sprouts provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per five ounces.
• Both Raw Flower Clusters Broccoli as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Flower Clusters Broccoli have 1.9 times more Selenium than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 1.6 times more Copper, 1.6 times more Iron and 1.5 times more Manganese than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Brussels Sprouts contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Zinc and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Flower Clusters Broccoli have 1.3 times more Omega 3 than Brussels Sprouts.
• While 5 oz of Raw Brussels Sprouts contain 1.8 times more Carbohydrate, 1.5 times more Sugars and 1.7 times more Fiber than Raw Flower Clusters Broccoli.
• Both Flower Clusters Broccoli and Brussels Sprouts offer comparable quantities of Protein per five ounces.
• Both Raw Flower Clusters Broccoli as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in five ounces.