Comparing Nutrients in 7 ounces Boiled Brussels Sprouts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Brussels Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.04% 0.33g	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	40% 52g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	1.9% 1.37g	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	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	137% 123mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	NA	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	NA	11mg per day for Men 19-50 years
Water	4.77% 176g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Brussels Sprouts vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Brussels Sprouts have 36.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Boiled Brussels Sprouts vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Brussels Sprouts have 2.4 times more Calcium, 2.4 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 14.2 times more Sodium than Boiled and Drained Brussels Sprouts.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Brussels Sprouts have 2.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.5 times more Energy and 3.7 times more Carbohydrate than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Boiled Brussels Sprouts provide inadequate amounts of Energy