Comparing Nutrients in 100 calories Brussels Sprouts VS Boiled Brussels Sprouts

Weight per 100 calories

• Brussels Sprouts: 233g
• Boiled Brussels Sprouts: 278g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Brussels Sprouts or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	15% 19.7g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	6.67% 4.83g	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	3% 2.16g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	NA	g per day for Men 19-50 years
Fiber	23.3% 8.84g	19% 7.22g	38g per day for Men 19-50 years
Protein	14% 7.86g	12.6% 7.1g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	9.8% 88.4μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	24.8% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	38% 0.49mg	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	35.5% 142μg	41.7% 167μg	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	220% 198mg	191% 172mg	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	13.6% 2.05mg	7.96% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	343% 412μg	325% 390μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	9.77% 98mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	25.6% 0.23mg	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	40.7% 3.26mg	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	27.4% 0.63mg	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	23% 160mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	26% 881mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.72μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	3.88% 58mg	3.9% 58.3mg	1500mg per day for Men 19-50 years
Zinc	8.88% 0.98mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	5.4% 200g	6.67% 247g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 1.7 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 100 kcal.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw Brussels Sprouts have 1.2 times more Manganese than Boiled and Drained Brussels Sprouts.
• While Boiled and Drained Brussels Sprouts contain 1.4 times more Copper than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium, Sodium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Brussels Sprouts have 1.2 times more Fiber than Boiled and Drained Brussels Sprouts.
• While Boiled and Drained Brussels Sprouts contain 2 times more Fat, 2.1 times more Omega 3 and 2.1 times more Omega 6 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.