Comparing Nutrients in 100 grams Brussels Sprouts VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	1.5% 43kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	5.46% 7.1g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	2.4% 1.74g	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	1.3% 0.93g	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	% 0.81g	NA	g per day for Men 19-50 years
Sucrose	% 0.46g	NA	g per day for Men 19-50 years
Fiber	10% 3.8g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	4.33% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13.7% 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	15.3% 61μg	15% 60μg	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	94% 85mg	69% 62mg	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	5.87% 0.88mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.2% 42mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	9.22% 0.083mg	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	17.5% 1.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	9.87% 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	9.86% 69mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	9.32% 317mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.4% 89g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 1.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.2 times more Vitamin B5, 1.2 times more Vitamin B6, 1.4 times more Vitamin C, 2 times more Vitamin E and 1.3 times more Vitamin K than Boiled and Drained Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Vitamin A, Vitamin B2 and Vitamin B9 per 100 g.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Raw Brussels Sprouts have 1.5 times more Manganese, 1.2 times more Phosphorus, 1.2 times more Potassium and 1.3 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Calcium, Copper, Iron, Magnesium, Selenium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Brussels Sprouts have 1.3 times more Carbohydrate, 1.3 times more Sugars, 1.5 times more Fiber and 1.3 times more Protein than Boiled and Drained Brussels Sprouts.
• While Boiled and Drained Brussels Sprouts contain 1.7 times more Omega 3 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Energy per 100 g.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.