Comparing Nutrients in 300 calories Boiled Burdock Root with Salt VS Cooked Frozen Brussels Sprouts with Salt

Weight per 300 calories

• Boiled Burdock Root with Salt: 341g
• Cooked Frozen Brussels Sprouts with Salt: 714g

Boiled Burdock Root with Salt has 2.1 times more energy per 100g than Cooked Frozen Brussels Sprouts with Salt. It has average energy density when compared to other foods. Boiled Frozen Brussels Sprouts, drained with Salt having low energy density.

Which food has more nutrients per 300 calories - Boiled Burdock Root with Salt or Cooked Frozen Brussels Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Burdock Root with Salt	9%	1%	90%
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%

Macro Nutrients

	Boiled Burdock Root with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	2.87% 2.8g	97g per day for Men 19-50 years
Saturated Fat	NA	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	NA	57.6% 0.92g	1.6g per day for Men 19-50 years
Omega 6	NA	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	16.7% 12g	20.5% 15g	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	16% 6.14g	77% 29.3g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Burdock Root with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.5% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	159% 2.06mg	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	17% 68μg	180% 721μg	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	9.85% 8.86mg	363% 326mg	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	10.5% 1.57mg	24.3% 3.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.7% 6.8μg	1152% 1382μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Burdock Root with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	16.7% 167mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	33.7% 0.3mg	27% 0.24mg	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	33% 2.63mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	31.7% 133mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	64% 1.47mg	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	45.3% 317mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	61% 2071mg	3400mg per day for Men 19-50 years
Selenium	5.58% 3.07μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	123% 1850mg	1500mg per day for Men 19-50 years
Zinc	11.8% 1.3mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	6.97% 258g	16.7% 620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Burdock Root with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• Boiled Frozen Brussels Sprouts, drained with Salt contain more Vitamin A, 5.5 times more Vitamin B1, 4.1 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B5, 2.2 times more Vitamin B6, 10.6 times more Vitamin B9, 36.8 times more Vitamin C, 2.3 times more Vitamin E and 202.7 times more Vitamin K than Boiled and Drained Burdock Root with Salt.
• Both Boiled and Drained Burdock Root with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Burdock Root with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• Boiled and Drained Burdock Root with Salt has 1.2 times more Copper than Boiled Frozen Brussels Sprouts, drained with Salt.
• While Boiled Frozen Brussels Sprouts, drained with Salt contain 1.3 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.7 times more Potassium, 1.4 times more Selenium, 2.3 times more Sodium, 1.3 times more Zinc and 2.4 times more Water than Boiled and Drained Burdock Root with Salt.
• Both Boiled and Drained Burdock Root with Salt and Boiled Frozen Brussels Sprouts, drained with Salt have similar amounts of Calcium and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Burdock Root with Salt has 1.2 times more Carbohydrate than Boiled Frozen Brussels Sprouts, drained with Salt.
• While Boiled Frozen Brussels Sprouts, drained with Salt contain 4.8 times more Fiber and 3.6 times more Protein than Boiled and Drained Burdock Root with Salt.
• Both Boiled and Drained Burdock Root with Salt and Boiled Frozen Brussels Sprouts, drained with Salt have similar amounts of Energy and Sugars per 300 kcal.
• Both Boiled and Drained Burdock Root with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.