Comparing Nutrients in 100 grams Brussels Sprouts VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Brussels Sprouts	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	1.5% 43kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	5.7% 0.97g	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	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	0.91% 0.66g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.46g	% 0.66g	g per day for Men 19-50 years
Fiber	10% 3.8g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.6% 5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.3% 61μg	5.75% 23μg	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	0% 0mg	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	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	4.2% 42mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	33.6% 0.3mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	124% 2.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	142% 64μg	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	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Long-grain Brown Rice per 100 g

Compare the macro and micronutrient content in 100 g of Brussels Sprouts versus 100 g of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brussels Sprouts vs Long-grain Brown Rice:

• 100 grams of Brussels Sprouts have more Vitamin A, 2.7 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 295 times more Vitamin K than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 3.9 times more Vitamin B1, 8.7 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.2 times more Vitamin B6 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Long-grain Brown Rice provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brussels Sprouts vs Long-grain Brown Rice:

• 100 grams of Brussels Sprouts have 4.7 times more Calcium, 1.6 times more Potassium and 7.3 times more Water than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 4.3 times more Copper, 5 times more Magnesium, 8.5 times more Manganese, 4.5 times more Phosphorus, 10.7 times more Selenium and 5.1 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Long-grain Brown Rice contain similar levels of Iron per 100 grams.
• 100 grams of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Brussels Sprouts have 3.1 times more Omega 3 and 3.3 times more Sugars than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 8.5 times more Energy, 10.7 times more Fat, 21.5 times more Omega 6, 8.5 times more Carbohydrate and 2.2 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Long-grain Brown Rice offer comparable quantities of Fiber per 100 grams.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6