Comparing Nutrients in 100 grams Carrots VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Carrots	Brussels Sprouts	Recommended Dietary Allowance
Energy	1.4% 41kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	6.9% 8.95g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	3.03% 2.2g	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	0.76% 0.55g	1.3% 0.93g	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	% 0.59g	% 0.81g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.46g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	6.04% 3.38g	56g per day for Men 19-50 years

Vitamins

	Carrots	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	93% 835μg	4.22% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	15.3% 61μg	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	6.56% 5.9mg	94% 85mg	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	4.4% 0.66mg	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	148% 177μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	7.78% 0.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	14.7% 0.34mg	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	5% 35mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.32% 86g	3700g per day for Men 19-50 years

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

• Raw Carrots have 22 times more Vitamin A and 1.3 times more Vitamin B3 than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B6, 3.2 times more Vitamin B9, 14.4 times more Vitamin C, 1.3 times more Vitamin E and 13.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Brussels Sprouts have similar amounts of Vitamin B5 per 100 g.
• Both Raw Carrots as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Brussels Sprouts:

• Raw Carrots have 2.8 times more Sodium than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.3 times more Calcium, 1.6 times more Copper, 4.7 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 16 times more Selenium and 1.8 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Brussels Sprouts have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 2.2 times more Sugars than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 49.5 times more Omega 3, 1.7 times more Fructose, 1.4 times more Fiber and 3.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Brussels Sprouts have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Carrots as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.