Comparing Nutrients in 5 ounces Boiled Burdock Root with Salt VS Cooked Frozen Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Burdock Root with Salt	9%	1%	90%
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%

Macro Nutrients

	Boiled Burdock Root with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	NA	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	4.07% 2.95g	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	6.7% 2.55g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	5.3% 2.96g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Burdock Root with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.24% 65.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.83% 0.45mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.4mg	31.5% 0.41mg	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	7.1% 28.3μg	35.8% 143μg	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	4.1% 3.7mg	72% 64.8mg	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	4.35% 0.65mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	229% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Burdock Root with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	5.35% 0.048mg	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	13.6% 1.1mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	12.7% 0.29mg	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	19% 132mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Burdock Root with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• Boiled Frozen Brussels Sprouts, drained with Salt contain more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 5.1 times more Vitamin B9, 17.6 times more Vitamin C and 96.8 times more Vitamin K than Boiled and Drained Burdock Root with Salt.
• Both Boiled and Drained Burdock Root with Salt and Boiled Frozen Brussels Sprouts, drained with Salt have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 5 oz.
• Both Boiled and Drained Burdock Root with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Burdock Root with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• Boiled and Drained Burdock Root with Salt has 1.9 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 2.2 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 1.2 times more Potassium, 1.5 times more Selenium and 1.6 times more Zinc than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Boiled and Drained Burdock Root with Salt and Boiled Frozen Brussels Sprouts, drained with Salt have similar amounts of Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Burdock Root with Salt has 2.1 times more Energy, 2.5 times more Carbohydrate and 1.7 times more Sugars than Boiled Frozen Brussels Sprouts, drained with Salt.
• While Boiled Frozen Brussels Sprouts, drained with Salt contain 2.3 times more Fiber and 1.7 times more Protein than Boiled and Drained Burdock Root with Salt.
• Both Boiled and Drained Burdock Root with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.