Comparing Nutrients in 7 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	1.7% 49.6kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	6.02% 4.37g	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	0.66% 0.48g	2.55% 1.85g	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	% 0.46g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.91g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	20% 7.54g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	50% 450μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	33.4% 0.43mg	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	35.2% 141μg	30.3% 121μg	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	81.6% 73.4mg	187% 169mg	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	33.5% 5.02mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Calcium	23.4% 234mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	15.4% 0.14mg	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	31.5% 2.52mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	29% 0.67mg	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	23.2% 163mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Cooked Broccoli Raab as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Cooked Broccoli Raab as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.