Comparing Nutrients in 300 calories Boiled Brussels Sprouts with Salt VS Freshly Harvest Common Cabbage

Weight per 300 calories

• Boiled Brussels Sprouts with Salt: 833g
• Freshly Harvest Common Cabbage: 1250g

Boiled Brussels Sprouts with Salt have 1.5 times more energy per 100g than Freshly Harvest Common Cabbage. It has low energy density when compared to other foods. Raw Freshly Harvest Common Cabbage having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Brussels Sprouts with Salt or Freshly Harvest Common Cabbage?

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts with Salt	24%	10%	66%
Freshly Harvest Common Cabbage	17%	6%	77%

Macro Nutrients

	Boiled Brussels Sprouts with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	51.6% 67g	130g per day for Men 19-50 years
Sugars	20% 14.5g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57% 21.7g	75.7% 28.8g	38g per day for Men 19-50 years
Protein	38% 21.3g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Vitamin A	36% 325μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	91% 1.2mg	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	125% 500μg	178% 713μg	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	574% 517mg	708% 638mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	974% 1169μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Calcium	30% 300mg	58.8% 588mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	32% 0.29mg	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	125% 10mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	86.4% 2mg	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	66.7% 467mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	77.7% 2642mg	90% 3075mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	20.5% 11.3μg	55μg per day for Men 19-50 years
Sodium	143% 2142mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	20% 741g	31.3% 1157g	3700g per day for Men 19-50 years

Boiled Brussels Sprouts With Salt VS Freshly Harvest Common Cabbage Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Brussels Sprouts with Salt or Freshly Harvest Common Cabbage?

Lets compare vitamin content per 300 calories of Boiled Brussels Sprouts with Salt vs Freshly Harvest Common Cabbage:

• 300 calories of Boiled Brussels Sprouts with Salt have 4.3 times more Vitamin A, 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3 and 1.2 times more Vitamin B6 than Freshly Harvest Common Cabbage.
• While 300 kcal of Raw Freshly Harvest Common Cabbage contain 1.4 times more Vitamin B9 than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Freshly Harvest Common Cabbage provide similar amounts of Vitamin B5 and Vitamin C per 300 calories.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Raw Freshly Harvest Common Cabbage have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Brussels Sprouts with Salt vs Freshly Harvest Common Cabbage:

• 300 calories of Boiled Brussels Sprouts with Salt have 2.4 times more Copper, 1.4 times more Iron, 1.6 times more Phosphorus, 9.5 times more Sodium and 1.2 times more Zinc than Freshly Harvest Common Cabbage.
• While 300 kcal of Raw Freshly Harvest Common Cabbage contain 2 times more Calcium and 1.6 times more Water than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Freshly Harvest Common Cabbage contain similar levels of Magnesium, Manganese, Potassium and Selenium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Brussels Sprouts with Salt have 2.5 times more Omega 3 and 1.4 times more Protein than Freshly Harvest Common Cabbage.
• While 300 kcal of Raw Freshly Harvest Common Cabbage contain 1.3 times more Fiber than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Freshly Harvest Common Cabbage offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Raw Freshly Harvest Common Cabbage provide inadequate amounts of Omega 6 in 300 calories.