Comparing Nutrients in 100 calories Brussels Sprouts VS Boiled Mustard Greens

Weight per 100 calories

• Brussels Sprouts: 233g
• Boiled Mustard Greens: 385g

Brussels Sprouts have 1.7 times more energy per 100g than Boiled Mustard Greens. It has low energy density when compared to other foods. Boiled and Drained Mustard Greens having very low energy density.

Discover which food has more nutrients per 100 calories - Brussels Sprouts or Boiled Mustard Greens?

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Boiled Mustard Greens	31%	13%	56%

Macro Nutrients

	Brussels Sprouts	Boiled Mustard Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	7.5% 5.42g	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	3% 2.16g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	NA	g per day for Men 19-50 years
Fiber	23.3% 8.84g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	14% 7.86g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Boiled Mustard Greens	Recommended Dietary Allowance
Vitamin A	9.8% 88.4μg	264% 2377μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	9.23% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	29% 0.38mg	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	35.5% 142μg	8.65% 34.6μg	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	220% 198mg	108% 97mg	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	13.6% 2.05mg	45.6% 6.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	343% 412μg	1900% 2280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Boiled Mustard Greens	Recommended Dietary Allowance
Calcium	9.77% 98mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	62.4% 0.56mg	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	40.7% 3.26mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	NA	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	23% 160mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.72μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	3.88% 58mg	2.3% 34.6mg	1500mg per day for Men 19-50 years
Zinc	8.88% 0.98mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	5.4% 200g	9.54% 353g	3700g per day for Men 19-50 years

Brussels Sprouts VS Boiled Mustard Greens Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Brussels Sprouts or Boiled Mustard Greens?

Lets compare vitamin content per 100 calories of Brussels Sprouts vs Boiled Mustard Greens:

• 100 calories of Brussels Sprouts have 2 times more Vitamin B1, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 4.1 times more Vitamin B9 and 2 times more Vitamin C than Boiled Mustard Greens.
• While 100 kcal of Boiled and Drained Mustard Greens contain 26.9 times more Vitamin A, 3.3 times more Vitamin E and 5.5 times more Vitamin K than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Mustard Greens provide similar amounts of Vitamin B2 and Vitamin B3 per 100 calories.
• Both Raw Brussels Sprouts as well as Boiled and Drained Mustard Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Brussels Sprouts vs Boiled Mustard Greens:

• 100 calories of Brussels Sprouts have 1.5 times more Potassium, 1.6 times more Selenium and 1.7 times more Sodium than Boiled Mustard Greens.
• While 100 kcal of Boiled and Drained Mustard Greens contain 4.6 times more Calcium, 3.4 times more Copper and 1.8 times more Water than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Mustard Greens contain similar levels of Iron, Magnesium, Phosphorus and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Brussels Sprouts have 2.7 times more Omega 3 than Boiled Mustard Greens.
• While 100 kcal of Boiled and Drained Mustard Greens contain 1.3 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Boiled Mustard Greens offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 calories.
• Both Raw Brussels Sprouts as well as Boiled and Drained Mustard Greens provide inadequate amounts of Omega 6 in 100 calories.