Comparing Nutrients in 100 grams Boiled Brussels Sprouts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Energy	1.24% 36kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.29% 0.049g	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	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	2.34% 1.7g	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	0.94% 0.68g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.1g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Vitamin A	4.33% 39μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	9% 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	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	13.5% 0.18mg	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	15.8% 63μg	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	99% 89.2mg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	5.44% 0.049mg	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	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	9.13% 0.21mg	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	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Boiled and Drained Brussels Sprouts have 1.3 times more Vitamin A, 1.5 times more Vitamin B1 and 1.4 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin B2, 2.3 times more Vitamin B5, 1.4 times more Vitamin C and 1.8 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Broccoli have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 g.
• Both Boiled and Drained Brussels Sprouts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Boiled and Drained Brussels Sprouts have 1.7 times more Copper and 1.6 times more Iron than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 1.7 times more Selenium and 1.6 times more Sodium than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Broccoli have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Brussels Sprouts have 2.7 times more Omega 3 than Raw Broccoli.
• Both Boiled and Drained Brussels Sprouts and Raw Broccoli have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Boiled and Drained Brussels Sprouts as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.