Comparing Nutrients in 7 ounces Brussels Sprouts VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.92% 0.16g	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	11% 14g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	4.76% 3.45g	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	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	12% 6.7g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	27% 0.35mg	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	29.8% 119μg	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	137% 123mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	18.3% 0.16mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	19.6% 0.45mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.77% 176g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.4 times more Vitamin C, 2 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 7 oz.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Brussels Sprouts have 1.5 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Calcium, Copper, Iron, Magnesium, Selenium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Brussels Sprouts have 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained Brussels Sprouts.
• While Boiled and Drained Brussels Sprouts contain 1.7 times more Omega 3 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Energy per 7 oz.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.