Comparing Nutrients in 500 calories Brussels Sprouts VS Italian Bread

Weight per 500 calories

• Brussels Sprouts: 1163g
• Italian Bread: 193g

Italian Bread has 6 times more energy per unit of mass than Raw Brussels Sprouts, which is high in comparison to other foods. Brussels Sprouts having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Italian Bread	15%	10%	75%

Macro Nutrients

	Brussels Sprouts	Italian Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	5.43% 5.27g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	3.08% 0.52g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	71.4% 93g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	12.5% 9.05g	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	15% 11g	2.48% 1.8g	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	% 9.4g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 5.35g	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	10.7% 4.05g	38g per day for Men 19-50 years
Protein	70% 39.3g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Italian Bread	Recommended Dietary Allowance
Vitamin A	49% 442μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.5% 1.05mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	54.8% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	15.4% 0.2mg	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	177% 709μg	49.2% 197μg	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	1098% 988mg	0% 0mg	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	68.2% 10.2mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1715% 2058μg	4.83% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Italian Bread	Recommended Dietary Allowance
Calcium	49% 488mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	26% 0.23mg	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	203% 16.3mg	83.3% 6.66mg	8mg per day for Men 19-50 years
Magnesium	63.7% 267mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	41.2% 0.95mg	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	115% 802mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	133% 4523mg	7.04% 239mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	60.4% 33.2μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	79.5% 1193mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	27% 1000g	1.96% 72.5g	3700g per day for Men 19-50 years

Brussels Sprouts VS Italian Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Brussels Sprouts have more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 5 times more Vitamin B5, 12.7 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, 18.3 times more Vitamin E and 355.4 times more Vitamin K than Italian Bread.
• Both Brussels Sprouts and Italian Bread 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 Raw Brussels Sprouts as well as Italian Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Brussels Sprouts have 2.4 times more Calcium, 3.5 times more Copper, 2.4 times more Iron, 5.3 times more Magnesium, 4.1 times more Manganese, 4.4 times more Phosphorus, 18.9 times more Potassium, 3.2 times more Zinc and 13.8 times more Water than Italian Bread.
• While 500 kcal of Italian Bread contain 1.8 times more Selenium and 4.1 times more Sodium than Raw Brussels Sprouts.
• 500 calories of Italian Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brussels Sprouts have 4.4 times more Omega 3, 2.8 times more Sugars, 6 times more Fructose, 10.9 times more Fiber and 2.1 times more Protein than Italian Bread.
• While 500 kcal of Italian Bread contain 4.3 times more Omega 6 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Italian Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Brussels Sprouts provide inadequate amounts of Omega 6