Comparing Nutrients in 7 ounces Boiled Brussels Sprouts with Salt VS Boiled Common Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts with Salt	24%	10%	66%
Boiled Common Cabbage with Salt	18%	2%	80%

Macro Nutrients

	Boiled Brussels Sprouts with Salt	Boiled Common Cabbage with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	8.4% 11g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	7.64% 5.54g	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	3.18% 2.3g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts with Salt	Boiled Common Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	3.08% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	17% 0.22mg	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	29.8% 119μg	15% 59.5μg	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	137% 123mg	82.7% 74.4mg	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	5.7% 0.85mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts with Salt	Boiled Common Cabbage with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	29.8% 2.4mg	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	17.7% 0.41mg	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	16% 111mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	33.7% 506mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts with Salt VS Boiled Common Cabbage with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Brussels Sprouts with Salt versus 7 oz of Boiled Common Cabbage with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Brussels Sprouts with Salt vs Boiled Common Cabbage with Salt:

• 7 ounces of Boiled Brussels Sprouts with Salt have 9.8 times more Vitamin A, 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 2 times more Vitamin B9, 1.7 times more Vitamin C, 3.1 times more Vitamin E and 1.3 times more Vitamin K than Boiled Common Cabbage with Salt.
• 7 ounces of Boiled Common Cabbage with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Boiled and Drained Brussels Sprouts with Salt as well as Boiled and Drained Common Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Brussels Sprouts with Salt vs Boiled Common Cabbage with Salt:

• 7 ounces of Boiled Brussels Sprouts with Salt have 4.9 times more Copper, 7.1 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 1.6 times more Potassium, 2.5 times more Selenium and 1.7 times more Zinc than Boiled Common Cabbage with Salt.
• While 7 oz of Boiled and Drained Common Cabbage with Salt contain 1.3 times more Calcium than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Boiled Common Cabbage with Salt contain similar levels of Manganese, Sodium and Water per seven ounces.
• 7 ounces of Boiled Common Cabbage with Salt lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Brussels Sprouts with Salt have 12.4 times more Omega 3, 1.3 times more Carbohydrate, 1.4 times more Fiber and 2 times more Protein than Boiled Common Cabbage with Salt.
• While 7 oz of Boiled and Drained Common Cabbage with Salt contain 1.6 times more Sugars than Boiled and Drained Brussels Sprouts with Salt.
• 7 ounces of Boiled Common Cabbage with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Brussels Sprouts with Salt as well as Boiled and Drained Common Cabbage with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.