Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cooked Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	3.4% 4.42g	9.76% 12.7g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	% 1.15g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.65g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14% 5.4g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	8.56% 4.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	58.3% 52.4mg	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	24% 3.6mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Brussels Sprouts:

• Cooked Broccoli Raab has 6 times more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin E and 1.4 times more Vitamin K than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2.3 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Brussels Sprouts have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Cooked Broccoli Raab as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Brussels Sprouts:

• Cooked Broccoli Raab has 2.8 times more Calcium, 2.2 times more Sodium and 1.3 times more Zinc than Raw Brussels Sprouts.
• Both Cooked Broccoli Raab and Raw Brussels Sprouts have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Broccoli Raab has 2 times more Omega 3 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.7 times more Energy, 2.9 times more Carbohydrate, 3.5 times more Sugars, 3.9 times more Fructose and 1.4 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Brussels Sprouts have similar amounts of Protein per 5 oz.
• Both Cooked Broccoli Raab as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.