Comparing Nutrients in 5 ounces Boiled Brussels Sprouts with Salt VS Boiled Chinese Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts with Salt	24%	10%	66%
Boiled Chinese Cabbage with Salt	42%	10%	48%

Macro Nutrients

	Boiled Brussels Sprouts with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Energy	1.76% 51kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.74% 10g	1.94% 2.52g	130g per day for Men 19-50 years
Sugars	3.4% 2.47g	1.62% 1.18g	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	9.7% 3.7g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	33.4% 301μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	2.24% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	18% 0.24mg	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	21.3% 85μg	14.5% 58μg	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	98% 88mg	41% 37mg	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	4.06% 0.61mg	0.85% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts with Salt	Boiled Chinese Cabbage with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	3% 0.027mg	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	21.3% 1.7mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	8.87% 0.2mg	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	11.3% 79.4mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	25.5% 383mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.66% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts with Salt VS Boiled Chinese Cabbage with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Brussels Sprouts with Salt vs Boiled Chinese Cabbage with Salt:

• 5 ounces of Boiled Brussels Sprouts with Salt have 3.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 3.2 times more Vitamin B5, 1.5 times more Vitamin B9, 2.4 times more Vitamin C, 4.8 times more Vitamin E and 4.1 times more Vitamin K than Boiled Chinese Cabbage with Salt.
• While 5 oz of Boiled and Drained Chinese Cabbage with Salt contain 5.4 times more Vitamin A than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Boiled Chinese Cabbage with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Chinese Cabbage with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Boiled and Drained Brussels Sprouts with Salt as well as Boiled and Drained Chinese Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Brussels Sprouts with Salt vs Boiled Chinese Cabbage with Salt:

• 5 ounces of Boiled Brussels Sprouts with Salt have 4.4 times more Copper, 1.8 times more Magnesium, 1.6 times more Manganese, 1.9 times more Phosphorus, 3.8 times more Selenium and 1.9 times more Zinc than Boiled Chinese Cabbage with Salt.
• While 5 oz of Boiled and Drained Chinese Cabbage with Salt contain 2.6 times more Calcium than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Boiled Chinese Cabbage with Salt contain similar levels of Iron, Potassium, Sodium and Water per five ounces.
• 5 ounces of Boiled Chinese Cabbage with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Brussels Sprouts with Salt have 4.2 times more Omega 3, 4 times more Carbohydrate, 2.1 times more Sugars, 2.6 times more Fiber and 1.6 times more Protein than Boiled Chinese Cabbage with Salt.
• 5 ounces of Boiled Chinese Cabbage with Salt provide inadequate amounts of Carbohydrate
• Both Boiled and Drained Brussels Sprouts with Salt as well as Boiled and Drained Chinese Cabbage with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.