Comparing Nutrients in 7 ounces Boiled Brussels Sprouts VS Butterbur

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Butterbur	10%	2%	88%

Macro Nutrients

	Boiled Brussels Sprouts	Butterbur	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	5.5% 7.16g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	NA	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	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	9.04% 5.06g	1.4% 0.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Butterbur	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	1.27% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	14.7% 0.19mg	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	4.96% 20μg	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	69.5% 62.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Butterbur	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	22.7% 0.2mg	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	29.8% 2.4mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	23.6% 0.54mg	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	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.77% 176g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Butterbur per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Brussels Sprouts vs Butterbur:

• 7 ounces of Boiled Brussels Sprouts have 13 times more Vitamin A, 5.4 times more Vitamin B1, 4 times more Vitamin B2, 3 times more Vitamin B3, 7.9 times more Vitamin B5, 1.9 times more Vitamin B6, 6 times more Vitamin B9 and 2 times more Vitamin C than Butterbur.
• 7 ounces of Butterbur have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Brussels Sprouts as well as Raw Butterbur have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Brussels Sprouts vs Butterbur:

• 7 ounces of Boiled Brussels Sprouts have 12 times more Iron, 1.4 times more Magnesium, 4.7 times more Phosphorus, 1.7 times more Selenium and 2.1 times more Zinc than Butterbur.
• While 7 oz of Raw Butterbur contain 2.9 times more Calcium and 2.1 times more Potassium than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Butterbur contain similar levels of Copper, Manganese and Water per seven ounces.
• 7 ounces of Butterbur lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Brussels Sprouts have 2 times more Carbohydrate and 6.5 times more Protein than Butterbur.
• 7 ounces of Butterbur provide inadequate amounts of Protein
• Both Boiled and Drained Brussels Sprouts as well as Raw Butterbur provide inadequate amounts of Energy in seven ounces.