Comparing Nutrients in 7 ounces Cooked Frozen Brussels Sprouts VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts	28%	7%	65%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Cooked Frozen Brussels Sprouts	Baked Potato Skin	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	70.3% 91g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	3.83% 2.78g	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	21.4% 8.14g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	13% 7.22g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.66% 1.07mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	94% 1.2mg	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	50% 200μg	11% 43.7μg	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	101% 91mg	29.8% 26.8mg	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	6.75% 1mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts	Baked Potato Skin	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	180% 1.62mg	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	12% 0.95mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	17.8% 0.41mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.65% 172g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Brussels Sprouts VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Brussels Sprouts versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Brussels Sprouts vs Baked Potato Skin:

• 7 ounces of Cooked Frozen Brussels Sprouts have 46 times more Vitamin A, 4.6 times more Vitamin B9, 3.4 times more Vitamin C, 12.8 times more Vitamin E and 113.8 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 5.7 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Baked Potato Skin provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Brussels Sprouts as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Brussels Sprouts vs Baked Potato Skin:

• 7 ounces of Cooked Frozen Brussels Sprouts have 1.8 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.3 times more Calcium, 24 times more Copper, 14.7 times more Iron, 2.4 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 2 times more Potassium and 2 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• Both Boiled and Drained Frozen Brussels Sprouts as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Brussels Sprouts have 12.9 times more Omega 3 and 1.5 times more Sugars than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 4.7 times more Energy, 5.5 times more Carbohydrate and 1.9 times more Fiber than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Baked Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Frozen Brussels Sprouts provide inadequate amounts of Energy
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Brussels Sprouts as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.