Comparing Nutrients in 500 calories Brussels Sprouts VS Commercial Italian Salad Dressing

Weight per 500 calories

• Brussels Sprouts: 1163g
• Commercial Italian Salad Dressing: 208g

Commercial Italian Salad Dressing has 5.6 times more energy per unit of mass than Raw Brussels Sprouts, which is above average in comparison to other foods. Brussels Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Brussels Sprouts or Commercial Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Brussels Sprouts	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	19% 6.14g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	194% 3.1g	1.6g per day for Men 19-50 years
Omega 6	3.08% 0.52g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	19.4% 25.3g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	31% 22.4g	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	16.7% 12g	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	% 9.23g	g per day for Men 19-50 years
Sucrose	% 5.35g	% 1.1g	g per day for Men 19-50 years
Fiber	116% 44g	0% 0g	38g per day for Men 19-50 years
Protein	70% 39.3g	1.53% 0.85g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	49% 442μg	0.46% 4.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.5% 1.05mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	10.3% 0.13mg	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	0% 0μg	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	0.93% 0.83mg	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	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1715% 2058μg	97% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	49% 488mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	4.4% 0.04mg	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	6.77% 0.54mg	8mg per day for Men 19-50 years
Magnesium	63.7% 267mg	2.5% 10.4mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	2.8% 0.065mg	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	4.46% 31.3mg	700mg per day for Men 19-50 years
Potassium	133% 4523mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	138% 2069mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	1.33% 0.15mg	11mg per day for Men 19-50 years
Water	27% 1000g	3.57% 132g	3700g per day for Men 19-50 years

Brussels Sprouts VS Commercial Italian Salad Dressing Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Brussels Sprouts or Commercial Italian Salad Dressing?

Lets compare vitamin content per 500 calories of Brussels Sprouts vs Commercial Italian Salad Dressing:

• 500 calories of Brussels Sprouts have 106 times more Vitamin A, 38.8 times more Vitamin B1, more Vitamin B2, 31.7 times more Vitamin B3, more Vitamin B5, 19.1 times more Vitamin B6, more Vitamin B9, 1186 times more Vitamin C, 2.2 times more Vitamin E and 17.6 times more Vitamin K than Commercial Italian Salad Dressing.
• 500 calories of Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Brussels Sprouts as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Brussels Sprouts vs Commercial Italian Salad Dressing:

• 500 calories of Brussels Sprouts have 18 times more Calcium, 20.6 times more Copper, 30.1 times more Iron, 25.7 times more Magnesium, 60.7 times more Manganese, 25.7 times more Phosphorus, 25.8 times more Potassium, 4.5 times more Selenium, 33.5 times more Zinc and 7.6 times more Water than Commercial Italian Salad Dressing.
• While 500 kcal of Commercial Italian Salad Dressing contain 7.1 times more Sodium than Raw Brussels Sprouts.
• 500 calories of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Brussels Sprouts have 4.1 times more Carbohydrate, more Fiber and 46 times more Protein than Commercial Italian Salad Dressing.
• While 500 kcal of Commercial Italian Salad Dressing contain 12.6 times more Fat, 8.5 times more Saturated Fat, 2.7 times more Omega 3 and 36.8 times more Omega 6 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Commercial Italian Salad Dressing offer comparable quantities of Energy, Sugars and Fructose per 500 calories.
• 500 calories of Brussels Sprouts provide inadequate amounts of Omega 6
• 500 calories of Commercial Italian Salad Dressing provide inadequate amounts of Fiber and Protein