Comparing Nutrients in 300 calories Cooked Frozen Brussels Sprouts VS Potato Skin

Weight per 300 calories

• Cooked Frozen Brussels Sprouts: 714g
• Potato Skin: 517g

Raw Potato Skin has 1.4 times more energy per unit of mass than Boiled and Drained Frozen Brussels Sprouts, which is low in comparison to other foods. Cooked Frozen Brussels Sprouts having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Brussels Sprouts or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts	28%	7%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Frozen Brussels Sprouts	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.87% 2.8g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	57.6% 0.92g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	77% 29.3g	34% 13g	38g per day for Men 19-50 years
Protein	46.4% 26g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts	Potato Skin	Recommended Dietary Allowance
Vitamin A	36.5% 329μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.3% 0.74mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	95% 1.24mg	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	180% 721μg	22% 88μg	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	363% 326mg	65.5% 59mg	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% 3.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1152% 1382μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts	Potato Skin	Recommended Dietary Allowance
Calcium	18.6% 186mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	243% 2.2mg	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	43% 3.43mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	30.6% 129mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	135% 3.1mg	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	57% 400mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	61% 2071mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	7.14% 107mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	16.7% 620g	11.6% 431g	3700g per day for Men 19-50 years

Cooked Frozen Brussels Sprouts VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Brussels Sprouts or Potato Skin?

Lets compare vitamin content per 300 calories of Cooked Frozen Brussels Sprouts vs Potato Skin:

• 300 calories of Cooked Frozen Brussels Sprouts have more Vitamin A, 6.8 times more Vitamin B1, 4.1 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 8.2 times more Vitamin B9 and 5.5 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.4 times more Vitamin B3 than Boiled and Drained Frozen Brussels Sprouts.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Boiled and Drained Frozen Brussels Sprouts as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Brussels Sprouts vs Potato Skin:

• 300 calories of Cooked Frozen Brussels Sprouts have 2 times more Phosphorus, 2.8 times more Selenium, 2.1 times more Sodium and 1.4 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 9 times more Copper, 4.9 times more Iron and 2.1 times more Manganese than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Potato Skin contain similar levels of Calcium, Magnesium, Potassium and Zinc per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Brussels Sprouts have 17.8 times more Omega 3, 2.3 times more Fiber and 2 times more Protein than Potato Skin.
• Both Cooked Frozen Brussels Sprouts and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Brussels Sprouts as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 300 calories.