Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Frozen Brussels Sprouts

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Frozen Brussels Sprouts: 1220g

Frozen Brussels Sprouts, Unprepared have 1.6 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Which food has more nutrients per 500 calories - Cooked Broccoli Raab or Frozen Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	251% 4g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	4.38% 0.74g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	122% 46.3g	38g per day for Men 19-50 years
Protein	137% 76.6g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	504% 4540μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	48.6% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	69.5% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	189% 2.46mg	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	355% 1420μg	375% 1500μg	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	822% 740mg	1004% 904mg	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	337% 50.6mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	1918% 2301μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	236% 2360mg	31.7% 317mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	44.7% 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	318% 25.4mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	165% 3.8mg	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	234% 1640mg	108% 756mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	133% 4512mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	33.3% 18.3μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	28.7% 1062g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Frozen Brussels Sprouts:

• Cooked Broccoli Raab has 12 times more Vitamin A, 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 5.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6, 8.3 times more Vitamin E and 2.2 times more Vitamin K than Frozen Brussels Sprouts, Unprepared.
• Both Cooked Broccoli Raab and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B9 and Vitamin C per 500 kcal.
• Both Cooked Broccoli Raab as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Frozen Brussels Sprouts:

• Cooked Broccoli Raab has 7.4 times more Calcium, 3.7 times more Copper, 2.2 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 1.5 times more Potassium, 1.4 times more Selenium, 9.2 times more Sodium, 2.9 times more Zinc and 1.7 times more Water than Frozen Brussels Sprouts, Unprepared.

Comparison of macro-nutrients per 500 calories:

• Cooked Broccoli Raab has 2.1 times more Fat, 1.7 times more Saturated Fat, 2.5 times more Omega 3, 1.2 times more Fiber and 1.7 times more Protein than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.5 times more Carbohydrate and 2 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Brussels Sprouts, Unprepared have similar amounts of Energy per 500 kcal.
• Both Cooked Broccoli Raab as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.