Comparing Nutrients in 7 ounces Burdock Root VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Burdock Root	8%	2%	90%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Burdock Root	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	4.93% 143kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	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	26.5% 34.4g	11% 14g	130g per day for Men 19-50 years
Sugars	7.94% 5.75g	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	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	17.2% 6.55g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.42% 3.04g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Burdock Root	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	11.4% 45.6μg	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	6.6% 5.95mg	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	5.03% 0.75mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Burdock Root	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	20% 1.6mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	14.5% 101mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Burdock Root VS Boiled Brussels Sprouts per 7 oz

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

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

• 7 ounces of Burdock Root have 1.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain more Vitamin A, 10.7 times more Vitamin B1, 2.7 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B9, 20.7 times more Vitamin C and 87.7 times more Vitamin K than Raw Burdock Root.
• Both Burdock Root and Boiled Brussels Sprouts provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Burdock Root have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin K
• Both Raw Burdock Root as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Burdock Root have 1.9 times more Magnesium than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.5 times more Iron and 2.1 times more Selenium than Raw Burdock Root.
• Both Burdock Root and Boiled Brussels Sprouts contain similar levels of Calcium, Copper, Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Burdock Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Burdock Root have 2 times more Energy, 2.4 times more Carbohydrate, 1.7 times more Sugars and 1.3 times more Fiber than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 86.5 times more Omega 3 and 1.7 times more Protein than Raw Burdock Root.
• 7 ounces of Burdock Root provide inadequate amounts of Omega 3
• 7 ounces of Boiled Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Burdock Root as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.