Comparing Nutrients in 7 ounces Carrots VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Carrots	Brussels Sprouts	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	13% 9.4g	6.02% 4.37g	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	1.5% 1.1g	2.55% 1.85g	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	% 1.17g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0.91g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	20% 7.54g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	184% 1657μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	30.3% 121μg	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	13% 11.7mg	187% 169mg	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	8.73% 1.3mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Brussels Sprouts	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	29% 0.67mg	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	9.92% 69.5mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.6% 171g	3700g per day for Men 19-50 years

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

• Raw Carrots have 22 times more Vitamin A and 1.3 times more Vitamin B3 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9, 14.4 times more Vitamin C, 1.3 times more Vitamin E and 13.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Brussels Sprouts have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Carrots as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Brussels Sprouts:

• Raw Carrots have 2.8 times more Sodium than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.3 times more Calcium, 1.6 times more Copper, 4.7 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 16 times more Selenium and 1.8 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Brussels Sprouts have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 2.2 times more Sugars than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 49.5 times more Omega 3, 1.7 times more Fructose, 1.4 times more Fiber and 3.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Brussels Sprouts have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Carrots as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.