Comparing Nutrients in 7 ounces Broccoli Raab VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 0.91g	g per day for Men 19-50 years
Fiber	14% 5.36g	20% 7.54g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	29% 260μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Calcium	21.4% 214mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.6% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Brussels Sprouts:

• Raw Broccoli Raab has 3.4 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B9, 1.8 times more Vitamin E and 1.3 times more Vitamin K than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.3 times more Vitamin B6 and 4.2 times more Vitamin C than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Brussels Sprouts have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Raw 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 Broccoli Raab vs Brussels Sprouts:

• Raw Broccoli Raab has 2.6 times more Calcium, 1.5 times more Iron, 1.3 times more Sodium and 1.8 times more Zinc than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.7 times more Copper, 2 times more Potassium and 1.6 times more Selenium than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Brussels Sprouts have similar amounts of Magnesium, Manganese, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli Raab has 1.9 times more Omega 3 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2 times more Energy, 3.1 times more Carbohydrate, 5.8 times more Sugars, 5.5 times more Fructose and 1.4 times more Fiber than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Raw Brussels Sprouts have similar amounts of Protein per 7 oz.
• Both Raw Broccoli Raab as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.