Comparing Nutrients in 500 calories Brussels Sprouts VS Boiled Burdock Root

Weight per 500 calories

• Brussels Sprouts: 1163g
• Boiled Burdock Root: 568g

Boiled and Drained Burdock Root has 2 times more energy per unit of mass than Raw Brussels Sprouts, which is average in comparison to other foods. Brussels Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Brussels Sprouts or Boiled Burdock Root?

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Burdock Root	9%	1%	90%

Macro Nutrients

	Brussels Sprouts	Boiled Burdock Root	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	3.08% 0.52g	1.74% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	92% 120g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	28% 20g	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	27% 10.2g	38g per day for Men 19-50 years
Protein	70% 39.3g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Burdock Root	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	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.5% 1.05mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	122% 1.6mg	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	28.4% 114μg	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	16.4% 14.8mg	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	17.4% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1715% 2058μg	9.47% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Burdock Root	Recommended Dietary Allowance
Calcium	49% 488mg	28% 278mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	56% 0.51mg	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	54.7% 4.38mg	8mg per day for Men 19-50 years
Magnesium	63.7% 267mg	52.8% 222mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	66.7% 1.53mg	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	75.5% 528mg	700mg per day for Men 19-50 years
Potassium	133% 4523mg	60% 2045mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	9.3% 5.1μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	19.6% 2.16mg	11mg per day for Men 19-50 years
Water	27% 1000g	11.6% 430g	3700g per day for Men 19-50 years

Brussels Sprouts VS Boiled Burdock Root Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brussels Sprouts or Boiled Burdock Root?

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

• 500 calories of Brussels Sprouts have more Vitamin A, 7.3 times more Vitamin B1, 3.2 times more Vitamin B2, 4.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 6.2 times more Vitamin B9, 66.9 times more Vitamin C, 3.9 times more Vitamin E and 181.1 times more Vitamin K than Boiled Burdock Root.
• 500 calories of Boiled Burdock Root have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Brussels Sprouts as well as Boiled and Drained Burdock Root have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Brussels Sprouts have 1.8 times more Calcium, 1.6 times more Copper, 3.7 times more Iron, 1.2 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium, 3.6 times more Selenium, 12.8 times more Sodium, 2.3 times more Zinc and 2.3 times more Water than Boiled Burdock Root.
• 500 calories of Boiled Burdock Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brussels Sprouts have 101.3 times more Omega 3, 1.3 times more Sugars, 4.3 times more Fiber and 3.3 times more Protein than Boiled Burdock Root.
• Both Brussels Sprouts and Boiled Burdock Root offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Burdock Root provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Boiled and Drained Burdock Root provide inadequate amounts of Omega 6 in 500 calories.