Comparing Nutrients in 7 ounces Brussels Sprouts VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Brussels Sprouts	Baked Sweet Potato	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	1.05% 0.18g	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	31.6% 41g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	17.7% 13g	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	1.37% 0.99g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 4.52g	g per day for Men 19-50 years
Fiber	20% 7.54g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	12% 6.7g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	212% 1907μg	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	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.3% 121μg	2.98% 12μg	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	43.2% 39mg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	35.5% 0.32mg	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	17% 1.37mg	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	43% 0.99mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Baked Sweet Potato per 7 oz

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

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Baked Sweet Potato:

• 7 ounces of Brussels Sprouts have 1.3 times more Vitamin B1, 10.2 times more Vitamin B9, 4.3 times more Vitamin C, 1.2 times more Vitamin E and 77 times more Vitamin K than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 25.3 times more Vitamin A, 2 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Baked Sweet Potato provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Baked Sweet Potato have insufficient amounts of Vitamin B9 and Vitamin K
• Both Raw Brussels Sprouts as well as Sweet Potato Baked in skin, flesh only have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Baked Sweet Potato:

• 7 ounces of Brussels Sprouts have 2 times more Iron, 1.3 times more Phosphorus, 8 times more Selenium and 1.3 times more Zinc than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 2.3 times more Copper, 1.5 times more Manganese and 1.4 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Baked Sweet Potato contain similar levels of Calcium, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Baked Sweet Potato lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 16.5 times more Omega 3 and 1.7 times more Protein than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 2.1 times more Energy, 2.3 times more Carbohydrate and 2.9 times more Sugars than Raw Brussels Sprouts.
• Both Brussels Sprouts and Baked Sweet Potato offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• 7 ounces of Baked Sweet Potato provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Sweet Potato Baked in skin, flesh only provide inadequate amounts of Omega 6 in seven ounces.