Comparing Nutrients in 100 calories Brussels SproutsVS Boiled Broccoli

Weight per 100 calories

Brussels Sprouts

233g

Boiled Broccoli

286g

Brussels Sprouts have 1.2 times more energy per 100g than Boiled Broccoli. It has low energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Brussels Sprouts or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Brussels Sprouts

26%

69%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Brussels Sproutsvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.72%0.7g

Fat

1.2%1.17g

0.7 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.45%0.14g

Saturated Fat

0.71%0.23g

0.14 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.4%0.23g

Omega 3

21.3%0.34g

0.23 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.62%0.1g

Omega 6

0.86%0.15g

0.1 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%21g

Carbohydrate

15.8%20.5g

21 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.06%5.1g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.1 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3%2.16g

Fructose

2.9%2.1g

≤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]

2.16 gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.9g

Glucose

%1.4g

1.9 gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.07g

Sucrose

%0.23g

1.07 gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.3%8.84g

Fiber

25%9.43g

8.84 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.86g

Protein

12%6.8g

7.86 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Brussels Sproutsvs Boiled Broccoli

9.8%88.4μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

88.4 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.32mg

Vitamin B1

15%0.18mg

Thiamine

0.32 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16%0.21mg

Vitamin B2

27%0.35mg

Riboflavin

0.21 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11%1.73mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

1.73 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14.4%0.72mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.72 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39%0.51mg

Vitamin B6

44%0.57mg

Pyridoxine

0.51 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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35.5%142μg

Vitamin B9

77%309μg

Folates and Folic Acid

142 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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220%198mg

Vitamin C

206%185mg

Ascorbic acid

198 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.6%2.05mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

2.05 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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343%412μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

412 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Brussels Sproutsvs Boiled Broccoli

9.77%98mg

Calcium

11.4%114mg

98 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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18%0.16mg

Copper

19.4%0.17mg

0.16 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40.7%3.26mg

Iron

24%1.9mg

3.26 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.7%53.5mg

Magnesium

14.3%60mg

53.5 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34%0.78mg

Manganese

24%0.55mg

0.78 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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23%160mg

Phosphorus

27.3%191mg

160 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.6%905mg

Potassium

24.6%837mg

905 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.77%3.72μg

Selenium

8.3%4.57μg

3.72 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.88%58mg

Sodium

7.8%117mg

58 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.88%0.98mg

Zinc

11.7%1.3mg

0.98 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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5.4%200g

Water

6.9%255g

200 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Raw Brussels Sprouts have 1.8 times more Vitamin B1 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.5 times more Vitamin A, 1.7 times more Vitamin B2, 2.4 times more Vitamin B5, 2.2 times more Vitamin B9 and 2 times more Vitamin E than Raw Brussels Sprouts.
Both Raw Brussels Sprouts and Boiled and Drained Broccoli have similar amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin K per 100 kcal.
Both Raw Brussels Sprouts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Brussels Sprouts vs Boiled Broccoli:

Raw Brussels Sprouts have 1.7 times more Iron and 1.4 times more Manganese than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2 times more Sodium, 1.3 times more Zinc and 1.3 times more Water than Raw Brussels Sprouts.
Both Raw Brussels Sprouts and Boiled and Drained Broccoli have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Brussels Sprouts have 1.3 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Fat and 1.5 times more Omega 3 than Raw Brussels Sprouts.
Both Raw Brussels Sprouts and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate, Fructose, Fiber and Protein per 100 kcal.
Both Raw Brussels Sprouts as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Brussels SproutsVS Boiled Brussels SproutsBoiled BroccoliVS Boiled Brussels SproutsBrussels SproutsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Brussels SproutsVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Brussels Sprouts or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: