Comparing Nutrients in 7 ounces Brussels Sprouts VS Boiled Peeled Potatoes

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Peeled Potatoes	8%	1%	91%

Macro Nutrients

	Brussels Sprouts	Boiled Peeled Potatoes	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	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	13.7% 17.8g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	2.44% 1.77g	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	0.77% 0.56g	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	% 0.65g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.36g	g per day for Men 19-50 years
Fiber	20% 7.54g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	12% 6.7g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	41% 0.53mg	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	4.47% 18μg	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	16.3% 14.7mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	37% 0.33mg	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	7.7% 0.62mg	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	12% 0.28mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.15% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Boiled Peeled Potatoes per 7 oz

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

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

• 7 ounces of Brussels Sprouts have more Vitamin A, 1.4 times more Vitamin B1, 4.7 times more Vitamin B2, 6.8 times more Vitamin B9, 11.5 times more Vitamin C, 88 times more Vitamin E and 80.5 times more Vitamin K than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 1.8 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Peeled Potatoes provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Brussels Sprouts have 5.3 times more Calcium, 4.5 times more Iron, 2.4 times more Manganese, 1.7 times more Phosphorus, 5.3 times more Selenium and 1.6 times more Zinc than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 2.4 times more Copper than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Peeled Potatoes contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 9.9 times more Omega 3, 2.5 times more Sugars, 2.1 times more Fiber and 2 times more Protein than Boiled Peeled Potatoes.
• While 7 oz of Boiled Peeled Potatoes no Salt contain 2 times more Energy and 2.2 times more Carbohydrate than Raw Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• 7 ounces of Boiled Peeled Potatoes provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 6 in seven ounces.