Comparing Nutrients in 7 ounces Brussels Sprouts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Brussels Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	1.7% 1.23g	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	2.55% 1.85g	0.66% 0.48g	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	% 1.6g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.3g	g per day for Men 19-50 years
Fiber	20% 7.54g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	12% 6.7g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	33.6% 0.44mg	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	30.3% 121μg	35.2% 141μg	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	187% 169mg	81.6% 73.4mg	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	11.6% 1.75mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	16.5% 0.15mg	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	34.7% 2.78mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	32.8% 0.75mg	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	19.6% 137mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cooked Broccoli Raab per 7 oz

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

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

• 7 ounces of Brussels Sprouts have 2.3 times more Vitamin C than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 6 times more Vitamin A, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin E and 1.4 times more Vitamin K than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per seven ounces.
• Both Raw Brussels Sprouts as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Cooked Broccoli Raab:

• 7 ounces of Brussels Sprouts have 1.2 times more Selenium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.8 times more Calcium, 2.2 times more Sodium and 1.3 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Broccoli Raab contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 2.9 times more Carbohydrate, 3.5 times more Sugars and 1.4 times more Fiber than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2 times more Omega 3 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Broccoli Raab offer comparable quantities of Protein per seven ounces.
• Both Raw Brussels Sprouts as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.