Comparing Nutrients in 500 calories Boiled Burdock Root VS Brussels Sprouts

Weight per 500 calories

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

Boiled Burdock Root has 2 times more energy per 100g than Brussels Sprouts. It has average energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Burdock Root	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	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	92% 120g	80% 104g	130g per day for Men 19-50 years
Sugars	28% 20g	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	27% 10.2g	116% 44g	38g per day for Men 19-50 years
Protein	21.2% 12g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Burdock Root	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	28.4% 114μg	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	16.4% 14.8mg	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	17.4% 2.6mg	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.47% 11.4μg	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Burdock Root	Brussels Sprouts	Recommended Dietary Allowance
Calcium	28% 278mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	56% 0.51mg	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	54.7% 4.38mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	52.8% 222mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	66.7% 1.53mg	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	75.5% 528mg	115% 802mg	700mg per day for Men 19-50 years
Potassium	60% 2045mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	11.6% 430g	27% 1000g	3700g per day for Men 19-50 years

Boiled Burdock Root VS Brussels Sprouts Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Brussels Sprouts contain 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 and Drained Burdock Root.
• 500 calories of Boiled Burdock Root have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Burdock Root as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Brussels Sprouts contain 1.8 times more Calcium, 1.6 times more Copper, 3.7 times more Iron, 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 and Drained Burdock Root.
• Both Boiled Burdock Root and Brussels Sprouts contain similar levels of Magnesium per 500 calories.
• 500 calories of Boiled Burdock Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

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