Comparing Nutrients in 500 calories Boiled Brussels Sprouts VS Brussels Sprouts

Weight per 500 calories

• Boiled Brussels Sprouts: 1389g
• Brussels Sprouts: 1163g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Brussels Sprouts or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.94g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	4.43% 1.4g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	150% 2.4g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	6.45% 1.1g	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	76% 99g	80% 104g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	95% 36g	116% 44g	38g per day for Men 19-50 years
Protein	63.2% 35.4g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	60% 542μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.7% 8.43mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70% 3.5mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	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	208% 833μg	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	957% 861mg	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	40% 5.97mg	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1624% 1949μg	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Calcium	50% 500mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	208% 16.7mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	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	111% 778mg	115% 802mg	700mg per day for Men 19-50 years
Potassium	129% 4403mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	19.4% 292mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	33.4% 1235g	27% 1000g	3700g per day for Men 19-50 years

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

• Boiled and Drained Brussels Sprouts have 1.2 times more Vitamin A than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 1.7 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Brussels Sprouts have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K per 500 kcal.
• Both Boiled and Drained Brussels Sprouts as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Brussels Sprouts have 1.4 times more Copper and 1.2 times more Water than Raw Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Brussels Sprouts have similar amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Brussels Sprouts have 2 times more Fat, 2.1 times more Omega 3 and 2.1 times more Omega 6 than Raw Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Raw Brussels Sprouts have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Boiled and Drained Brussels Sprouts as well as Raw Brussels Sprouts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.