Comparing Nutrients in 100 grams Boiled Brussels Sprouts with Salt VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts with Salt	24%	10%	66%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Boiled Brussels Sprouts with Salt	Broccoli Stalks	Recommended Dietary Allowance
Energy	1.24% 36kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.46% 7.1g	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	NA	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	6.84% 2.6g	NA	38g per day for Men 19-50 years
Protein	4.55% 2.55g	5.32% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts with Salt	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	4.33% 39μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	12.2% 0.16mg	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	15% 60μg	17.8% 71μg	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	69% 62mg	104% 93mg	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	2.87% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts with Salt	Broccoli Stalks	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	5% 0.045mg	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	15% 1.2mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	9.96% 0.23mg	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	8% 56mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	9.32% 317mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts with Salt VS Broccoli Stalks per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Brussels Sprouts with Salt versus 100 g of Broccoli Stalks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Brussels Sprouts with Salt vs Broccoli Stalks:

• 100 grams of Boiled Brussels Sprouts with Salt have 2 times more Vitamin A and 1.6 times more Vitamin B1 than Broccoli Stalks.
• While 100 g of Raw Broccoli Stalks contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.5 times more Vitamin C than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Broccoli Stalks provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 grams.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Brussels Sprouts with Salt vs Broccoli Stalks:

• 100 grams of Boiled Brussels Sprouts with Salt have 1.8 times more Copper, 1.4 times more Iron and 9.5 times more Sodium than Broccoli Stalks.
• While 100 g of Raw Broccoli Stalks contain 1.3 times more Calcium and 2 times more Selenium than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Broccoli Stalks contain similar levels of Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Brussels Sprouts with Salt have 1.3 times more Omega 3 and 1.4 times more Carbohydrate than Broccoli Stalks.
• Both Boiled Brussels Sprouts with Salt and Broccoli Stalks offer comparable quantities of Protein per 100 grams.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Raw Broccoli Stalks provide inadequate amounts of Energy and Omega 6 in 100 grams.