Comparing Nutrients in 300 calories Brussels Sprouts VS Boiled Broccoli

Weight per 300 calories

• Brussels Sprouts: 698g
• Boiled Broccoli: 857g

Brussels Sprouts have 1.2 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Brussels Sprouts or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Brussels Sprouts	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	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	48% 62.4g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	21% 15.3g	16.4% 12g	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	8.95% 6.5g	8.75% 6.34g	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	% 5.65g	% 4.2g	g per day for Men 19-50 years
Sucrose	% 3.2g	% 0.69g	g per day for Men 19-50 years
Fiber	69.8% 26.5g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	42% 23.6g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	29.5% 265μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	132% 1.7mg	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	106% 426μg	231% 926μg	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	659% 593mg	618% 556mg	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	41% 6.14mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1029% 1235μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	29.3% 293mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	122% 9.77mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	38.2% 160mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	72.3% 1.66mg	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	68.8% 481mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	80% 2714mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	20.3% 11μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	16.2% 600g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Brussels Sprouts vs Boiled Broccoli:

• Raw Brussels Sprouts have 1.8 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Vitamin A, 1.7 times more Vitamin B2, 2.4 times more Vitamin B5, 2.2 times more Vitamin B9 and 2 times more Vitamin E than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Broccoli have similar amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin K per 300 kcal.
• Both Raw Brussels Sprouts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Brussels Sprouts vs Boiled Broccoli:

• Raw Brussels Sprouts have 1.7 times more Iron and 1.4 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Brussels Sprouts have 1.3 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Fat and 1.5 times more Omega 3 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fructose, Fiber and Protein per 300 kcal.
• Both Raw Brussels Sprouts as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.