Comparing Nutrients in 500 calories Brussels Sprouts VS Boiled Brussels Sprouts

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	7.16% 6.94g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	4.43% 1.4g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	3.08% 0.52g	6.45% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	76% 99g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	33.3% 24g	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	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.35g	NA	g per day for Men 19-50 years
Fiber	116% 44g	95% 36g	38g per day for Men 19-50 years
Protein	70% 39.3g	63.2% 35.4g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	49% 442μg	60% 542μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.5% 1.05mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	52.7% 8.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	190% 2.47mg	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	208% 833μg	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	957% 861mg	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	40% 5.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1715% 2058μg	1624% 1949μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	49% 488mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	128% 1.15mg	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	208% 16.7mg	8mg per day for Men 19-50 years
Magnesium	63.7% 267mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	137% 3.15mg	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	111% 778mg	700mg per day for Men 19-50 years
Potassium	133% 4523mg	129% 4403mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	19.4% 292mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	27% 1000g	33.4% 1235g	3700g per day for Men 19-50 years

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

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

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

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

Comparison of macro-nutrients per 500 calories:

• Raw Brussels Sprouts have 1.2 times more Fiber than Boiled and Drained Brussels Sprouts.
• While Boiled and Drained Brussels Sprouts contain 2 times more Fat, 2.1 times more Omega 3 and 2.1 times more Omega 6 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled and Drained Brussels Sprouts have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Raw Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.