Comparing Nutrients in 7 ounces Baked Red Potatoes VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Baked Red Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	30% 39g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0.91g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	20% 7.54g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	33.4% 0.43mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Brussels Sprouts	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	15.4% 0.14mg	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	17.4% 1.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	20.4% 143mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Brussels Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Brussels Sprouts:

• 7 ounces of Baked Red Potatoes have 2.1 times more Vitamin B3 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 38 times more Vitamin A, 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 2.3 times more Vitamin B9, 6.7 times more Vitamin C, 11 times more Vitamin E and 63.2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Brussels Sprouts provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A and Vitamin E
• Both Baked Whole Red Potatoes as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Brussels Sprouts:

• 7 ounces of Baked Red Potatoes have 2.5 times more Copper, 1.2 times more Magnesium and 1.4 times more Potassium than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 4.7 times more Calcium, 2 times more Iron and 1.9 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Brussels Sprouts contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2 times more Energy and 2.2 times more Carbohydrate than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 6.6 times more Omega 3, 1.5 times more Sugars, 2.1 times more Fiber and 1.5 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.