Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cooked Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Energy	0.86% 25kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	3.03% 2.2g	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	0.33% 0.24g	1.3% 0.93g	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	% 0.23g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0.46g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	10% 3.8g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17% 0.22mg	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	17.8% 71μg	15.3% 61μg	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	41% 37mg	94% 85mg	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	17% 2.53mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Brussels Sprouts	Recommended Dietary Allowance
Calcium	11.8% 118mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	7.78% 0.07mg	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	16% 1.27mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	14.7% 0.34mg	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	11.7% 82mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.32% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Brussels Sprouts:

• Cooked Broccoli Raab has 6 times more Vitamin A, 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.4 times more Vitamin B5, 2.9 times more Vitamin E and 1.4 times more Vitamin K than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2.3 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Brussels Sprouts have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Cooked Broccoli Raab as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Brussels Sprouts:

• Cooked Broccoli Raab has 2.8 times more Calcium, 2.2 times more Sodium and 1.3 times more Zinc than Raw Brussels Sprouts.
• Both Cooked Broccoli Raab and Raw Brussels Sprouts have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Broccoli Raab has 2 times more Omega 3 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.7 times more Energy, 2.9 times more Carbohydrate, 3.5 times more Sugars, 3.9 times more Fructose and 1.4 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Raw Brussels Sprouts have similar amounts of Protein per 100 g.
• Both Cooked Broccoli Raab as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.