Comparing Nutrients in 100 grams Iceberg Lettuce VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Iceberg Lettuce	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	0.48% 14kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.021g	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	2.3% 2.97g	5.46% 7.1g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	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	1.38% 1g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.05g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.6% 0.9g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	4.33% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.92% 0.025mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.77% 0.12mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.82% 0.091mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	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	7.25% 29μg	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	3.1% 2.8mg	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	1.2% 0.18mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	2.78% 0.025mg	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	5.13% 0.41mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	1.67% 7mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	5.43% 0.13mg	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	2.86% 20mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	4.15% 141mg	9.32% 317mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Iceberg Lettuce VS Boiled Brussels Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Iceberg Lettuce versus 100 g of Boiled Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Boiled and Drained Brussels Sprouts contain 1.6 times more Vitamin A, 2.6 times more Vitamin B1, 3.2 times more Vitamin B2, 4.9 times more Vitamin B3, 2.8 times more Vitamin B5, 4.2 times more Vitamin B6, 2.1 times more Vitamin B9, 22.1 times more Vitamin C, 2.4 times more Vitamin E and 5.8 times more Vitamin K than Raw Iceberg Lettuce.
• 100 grams of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Iceberg Lettuce as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 g of Boiled and Drained Brussels Sprouts contain 2 times more Calcium, 3.3 times more Copper, 2.9 times more Iron, 2.9 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium, 15 times more Selenium and 2.2 times more Zinc than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Boiled Brussels Sprouts contain similar levels of Water per 100 grams.
• 100 grams of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled and Drained Brussels Sprouts contain 3.3 times more Omega 3, 2.4 times more Carbohydrate, 2.2 times more Fiber and 2.8 times more Protein than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Boiled Brussels Sprouts offer comparable quantities of Sugars per 100 grams.
• 100 grams of Iceberg Lettuce provide inadequate amounts of Protein
• Both Raw Iceberg Lettuce as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in 100 grams.