Comparing Nutrients in 500 calories Borage VS Brussels Sprouts

Weight per 500 calories

• Borage: 2381g
• Brussels Sprouts: 1163g

Raw Brussels Sprouts have 2 times more energy per unit of mass than Raw Borage, which is low in comparison to other foods. Borage having very low energy density.

Discover which food has more nutrients per 500 calories - Borage or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Borage	28%	24%	48%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Borage	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.7g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.05g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	3.08% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	35.3% 25.6g	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	15% 11g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.35g	g per day for Men 19-50 years
Fiber	NA	116% 44g	38g per day for Men 19-50 years
Protein	76.5% 43g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Borage	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	556% 5000μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	275% 3.57mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	196% 2.55mg	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	77.4% 310μg	177% 709μg	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	926% 833mg	1098% 988mg	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	NA	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Borage	Brussels Sprouts	Recommended Dietary Allowance
Calcium	221% 2214mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	344% 3.1mg	90% 0.81mg	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	982% 78.6mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	295% 1238mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	170% 3.9mg	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	180% 1262mg	115% 802mg	700mg per day for Men 19-50 years
Potassium	329% 11190mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	127% 1905mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	60% 2214g	27% 1000g	3700g per day for Men 19-50 years

Borage VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Borage or Brussels Sprouts?

Lets compare vitamin content per 500 calories of Borage vs Brussels Sprouts:

• 500 calories of Borage have 11.3 times more Vitamin A, 3.4 times more Vitamin B2 and 2.5 times more Vitamin B3 than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 3.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Borage.
• Both Borage and Brussels Sprouts provide similar amounts of Vitamin B1 and Vitamin C per 500 calories.
• Both Raw Borage as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Borage vs Brussels Sprouts:

• 500 calories of Borage have 4.5 times more Calcium, 3.8 times more Copper, 4.8 times more Iron, 4.6 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 2.5 times more Potassium, 6.6 times more Sodium and 2.2 times more Water than Brussels Sprouts.
• Both Borage and Brussels Sprouts contain similar levels of Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Borage have 4.8 times more Fat, 5.6 times more Saturated Fat and 5 times more Omega 6 than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.4 times more Carbohydrate than Raw Borage.
• Both Borage and Brussels Sprouts offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Brussels Sprouts provide inadequate amounts of Omega 6