Comparing Nutrients in 5 ounces Boiled Brussels Sprouts with Salt VS Freshly Harvest Common Cabbage

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts with Salt	24%	10%	66%
Freshly Harvest Common Cabbage	17%	6%	77%

Macro Nutrients

	Boiled Brussels Sprouts with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	0.29% 0.05g	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	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	3.4% 2.47g	NA	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	3.06% 1.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	10.4% 0.13mg	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	20% 80.8μg	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	80.3% 72.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Calcium	5.1% 51mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	3.62% 0.033mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	9.8% 0.23mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	24.3% 364mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts with Salt VS Freshly Harvest Common Cabbage per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Brussels Sprouts with Salt versus 5 oz of Freshly Harvest Common Cabbage 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 Freshly Harvest Common Cabbage:

• 5 ounces of Boiled Brussels Sprouts with Salt have 6.5 times more Vitamin A, 2.1 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 1.2 times more Vitamin C than Freshly Harvest Common Cabbage.
• Both Boiled Brussels Sprouts with Salt and Freshly Harvest Common Cabbage provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Freshly Harvest Common Cabbage have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled and Drained Brussels Sprouts with Salt as well as Raw Freshly Harvest Common Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Brussels Sprouts with Salt vs Freshly Harvest Common Cabbage:

• 5 ounces of Boiled Brussels Sprouts with Salt have 3.6 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium, 14.3 times more Sodium and 1.8 times more Zinc than Freshly Harvest Common Cabbage.
• While 5 oz of Raw Freshly Harvest Common Cabbage contain 1.3 times more Calcium than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Freshly Harvest Common Cabbage contain similar levels of Water per five ounces.
• 5 ounces of Freshly Harvest Common Cabbage lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Brussels Sprouts with Salt have 3.8 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Protein than Freshly Harvest Common Cabbage.
• Both Boiled Brussels Sprouts with Salt and Freshly Harvest Common Cabbage offer comparable quantities of Fiber per five ounces.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Raw Freshly Harvest Common Cabbage provide inadequate amounts of Energy and Omega 6 in five ounces.