Comparing Nutrients in 300 calories Brussels Sprouts VS Boiled Brussels Sprouts

Weight per 300 calories

• Brussels Sprouts: 698g
• Boiled Brussels Sprouts: 833g

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

Which food has more nutrients per 300 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.31g	3.87% 0.66g	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	45.5% 59g	130g per day for Men 19-50 years
Sugars	21% 15.3g	20% 14.5g	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	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	% 5.65g	NA	g per day for Men 19-50 years
Sucrose	% 3.2g	NA	g per day for Men 19-50 years
Fiber	69.8% 26.5g	57% 21.7g	38g per day for Men 19-50 years
Protein	42% 23.6g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	29.5% 265μg	36% 325μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	74.3% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	31.6% 5.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.16mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	114% 1.5mg	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	125% 500μg	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	574% 517mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1029% 1235μg	974% 1169μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	29.3% 293mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	77% 0.69mg	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	122% 9.77mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	38.2% 160mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	102% 2.35mg	82.2% 1.9mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	80% 2714mg	77.7% 2642mg	3400mg per day for Men 19-50 years
Selenium	20.3% 11μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	11.6% 174mg	11.7% 175mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	16.2% 600g	20% 741g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 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 300 kcal.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 kcal.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.