Comparing Nutrients in 500 calories Italian Bread VS Boiled Brussels Sprouts

Weight per 500 calories

• Italian Bread: 193g
• Boiled Brussels Sprouts: 1389g

Italian Bread has 7.2 times more energy per 100g than Boiled Brussels Sprouts. It has high energy density when compared to other foods. Boiled and Drained Brussels Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Italian Bread or Boiled Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Italian Bread	15%	10%	75%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Italian Bread	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.43% 5.27g	7.16% 6.94g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.05g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	76% 99g	130g per day for Men 19-50 years
Sugars	12.5% 9.05g	33.3% 24g	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	2.48% 1.8g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.05g	95% 36g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	63.2% 35.4g	56g per day for Men 19-50 years

Vitamins

	Italian Bread	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	60% 542μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.12mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.8% 8.76mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	190% 2.47mg	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	49.2% 197μg	208% 833μg	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	0% 0mg	957% 861mg	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	3.73% 0.56mg	40% 5.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.83% 5.8μg	1624% 1949μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Italian Bread	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	20.3% 203mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	128% 1.15mg	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	83.3% 6.66mg	208% 16.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	137% 3.15mg	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	26% 183mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	7.04% 239mg	129% 4403mg	3400mg per day for Men 19-50 years
Selenium	60.4% 33.2μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	79.5% 1193mg	19.4% 292mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	1.96% 72.5g	33.4% 1235g	3700g per day for Men 19-50 years

Italian Bread VS Boiled Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Italian Bread or Boiled Brussels Sprouts?

Lets compare vitamin content per 500 calories of Italian Bread vs Boiled Brussels Sprouts:

• 500 kcal of Boiled and Drained Brussels Sprouts contain more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 4.9 times more Vitamin B5, 12.3 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C, 10.7 times more Vitamin E and 336.5 times more Vitamin K than Italian Bread.
• Both Italian Bread and Boiled Brussels Sprouts provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Italian Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Italian Bread as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Italian Bread vs Boiled Brussels Sprouts:

• 500 calories of Italian Bread have 1.6 times more Selenium and 4.1 times more Sodium than Boiled Brussels Sprouts.
• While 500 kcal of Boiled and Drained Brussels Sprouts contain 2.5 times more Calcium, 4.9 times more Copper, 2.5 times more Iron, 5.5 times more Magnesium, 3.3 times more Manganese, 4.2 times more Phosphorus, 18.4 times more Potassium, 3 times more Zinc and 17 times more Water than Italian Bread.
• 500 calories of Italian Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Italian Bread have 2.1 times more Omega 6 than Boiled Brussels Sprouts.
• While 500 kcal of Boiled and Drained Brussels Sprouts contain 9.2 times more Omega 3, 2.7 times more Sugars, 8.9 times more Fiber and 1.9 times more Protein than Italian Bread.
• Both Italian Bread and Boiled Brussels Sprouts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Brussels Sprouts provide inadequate amounts of Omega 6