Comparing Nutrients in 500 calories Boiled Brussels Sprouts with Salt VS Broccoli Stalks

Weight per 500 calories

• Boiled Brussels Sprouts with Salt: 1389g
• Broccoli Stalks: 1786g

Boiled Brussels Sprouts with Salt have 1.3 times more energy per 100g than Broccoli Stalks. It has low energy density when compared to other foods. Raw Broccoli Stalks having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts with Salt	24%	10%	66%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Boiled Brussels Sprouts with Salt	Broccoli Stalks	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.94g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	6.45% 1.1g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	72% 94g	130g per day for Men 19-50 years
Sugars	33.3% 24g	NA	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	95% 36g	NA	38g per day for Men 19-50 years
Protein	63.2% 35.4g	95% 53.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts with Salt	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	60% 542μg	39.7% 357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	163% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.43mg	71.2% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	191% 9.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	218% 2.84mg	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	208% 833μg	317% 1268μg	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	957% 861mg	1849% 1664mg	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	40% 5.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1624% 1949μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts with Salt	Broccoli Stalks	Recommended Dietary Allowance
Calcium	50% 500mg	85.7% 857mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	89.3% 0.8mg	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	208% 16.7mg	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	106% 446mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	178% 4.1mg	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	111% 778mg	168% 1179mg	700mg per day for Men 19-50 years
Potassium	129% 4403mg	171% 5804mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	97% 53.6μg	55μg per day for Men 19-50 years
Sodium	238% 3569mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	43.8% 1619g	3700g per day for Men 19-50 years

Boiled Brussels Sprouts With Salt VS Broccoli Stalks Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Brussels Sprouts with Salt have 1.5 times more Vitamin A and 1.3 times more Vitamin B1 than Broccoli Stalks.
• While 500 kcal of Raw Broccoli Stalks contain 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 1.5 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Broccoli Stalks provide similar amounts of Vitamin B6 per 500 calories.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Brussels Sprouts with Salt vs Broccoli Stalks:

• 500 calories of Boiled Brussels Sprouts with Salt have 1.4 times more Copper and 7.4 times more Sodium than Broccoli Stalks.
• While 500 kcal of Raw Broccoli Stalks contain 1.7 times more Calcium, 1.6 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 1.3 times more Potassium, 2.6 times more Selenium, 1.6 times more Zinc and 1.3 times more Water than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Broccoli Stalks contain similar levels of Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Broccoli Stalks contain 1.5 times more Protein than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Broccoli Stalks offer comparable quantities of Energy, Omega 3 and Carbohydrate per 500 calories.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Raw Broccoli Stalks provide inadequate amounts of Omega 6 in 500 calories.