Comparing Nutrients in 5 ounces Boiled Brussels Sprouts VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Energy	1.76% 51kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	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	7.74% 10g	9.76% 12.7g	130g per day for Men 19-50 years
Sugars	3.4% 2.47g	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	9.7% 3.7g	14% 5.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	8.56% 4.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	6.14% 55.3μg	6% 54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.38% 0.86mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	8.76% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	21.3% 85μg	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	98% 88mg	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	4.06% 0.61mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 199μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	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	21.3% 1.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	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	11.3% 79.4mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.4% 126g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Brussels Sprouts vs Brussels Sprouts:

• Raw Brussels Sprouts contain 1.3 times more Vitamin B1, 1.4 times more Vitamin C, 2 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Brussels Sprouts have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Boiled and Drained Brussels Sprouts as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Brussels Sprouts vs Brussels Sprouts:

• Raw Brussels Sprouts contain 1.5 times more Manganese and 1.3 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Brussels Sprouts have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Brussels Sprouts have 1.7 times more Omega 3 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Brussels Sprouts have similar amounts of Energy per 5 oz.
• Both Boiled and Drained Brussels Sprouts as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.