Comparing Nutrients in 500 calories Boiled Spears Frozen Broccoli with Salt VS Cooked Frozen Brussels Sprouts with Salt

Weight per 500 calories

• Boiled Spears Frozen Broccoli with Salt: 1786g
• Cooked Frozen Brussels Sprouts with Salt: 1191g

Boiled Frozen Brussels Sprouts, drained with Salt have 1.5 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli with Salt, which is low in comparison to other foods. Boiled Spears Frozen Broccoli with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli with Salt or Cooked Frozen Brussels Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%

Macro Nutrients

	Boiled Spears Frozen Broccoli with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.96g	4.8% 4.64g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	4.13% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	76% 99g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	34% 24.8g	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	141% 53.6g	128% 49g	38g per day for Men 19-50 years
Protein	99% 55.4g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	111% 1000μg	61% 548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	103% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	81.4% 4.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	265% 3.44mg	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	134% 536μg	301% 1202μg	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	796% 716mg	604% 544mg	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	157% 23.6mg	40.5% 6.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1481% 1777μg	1920% 2304μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	91% 911mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	85.3% 0.77mg	45% 0.4mg	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	136% 11mg	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	85% 357mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	107% 2.45mg	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	140% 982mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	95% 3214mg	102% 3452mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	310% 4643mg	206% 3083mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	28% 1033g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli With Salt VS Cooked Frozen Brussels Sprouts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Spears Frozen Broccoli with Salt or Cooked Frozen Brussels Sprouts with Salt?

Lets compare vitamin content per 500 calories of Boiled Spears Frozen Broccoli with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• 500 calories of Boiled Spears Frozen Broccoli with Salt have 1.8 times more Vitamin A, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.3 times more Vitamin C and 3.9 times more Vitamin E than Cooked Frozen Brussels Sprouts with Salt.
• While 500 kcal of Boiled Frozen Brussels Sprouts, drained with Salt contain 1.5 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Cooked Frozen Brussels Sprouts with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Spears Frozen Broccoli with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• 500 calories of Boiled Spears Frozen Broccoli with Salt have 2.9 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 4.8 times more Selenium, 1.5 times more Sodium, 1.9 times more Zinc and 1.6 times more Water than Cooked Frozen Brussels Sprouts with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Cooked Frozen Brussels Sprouts with Salt contain similar levels of Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spears Frozen Broccoli with Salt have 1.3 times more Protein than Cooked Frozen Brussels Sprouts with Salt.
• While 500 kcal of Boiled Frozen Brussels Sprouts, drained with Salt contain 2 times more Omega 3 than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Cooked Frozen Brussels Sprouts with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 500 calories.
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt provide inadequate amounts of Omega 6 in 500 calories.