Comparing Nutrients in 100 grams Boiled Brussels Sprouts VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Brussels Sprouts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	1.24% 36kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.25% 0.042g	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	3.1% 4g	130g per day for Men 19-50 years
Sugars	2.4% 1.74g	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	4.55% 2.55g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.33% 39μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.04% 0.25mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	6.08% 0.079mg	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	3.25% 13μg	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	25.3% 23mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	8.33% 0.075mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	4.57% 0.11mg	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	4% 28mg	700mg per day for Men 19-50 years
Potassium	9.32% 317mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.4% 89g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Brussels Sprouts vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Brussels Sprouts have 1.6 times more Vitamin A, 3 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B5, 2.3 times more Vitamin B6, 4.6 times more Vitamin B9, 2.7 times more Vitamin C and 50.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 100 g.
• Both Boiled and Drained Brussels Sprouts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Brussels Sprouts vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Brussels Sprouts have 3.3 times more Calcium, 1.8 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium, 3 times more Selenium, 1.9 times more Sodium and 2.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Brussels Sprouts and Cooked Ripe Red Tomatoes have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Brussels Sprouts have 2 times more Energy, 86.5 times more Omega 3, 1.8 times more Carbohydrate, 3.7 times more Fiber and 2.7 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Sugars than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.