Comparing Nutrients in 500 calories Cooked Broccoli RaabVS Boiled Brussels Sprouts

Weight per 500 calories

Cooked Broccoli Raab

2000g

Boiled Brussels Sprouts

1389g

Boiled and Drained Brussels Sprouts have 1.4 times more energy per unit of mass than Cooked Broccoli Raab, which is low in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Which food has more nutrients per 500 calories - Cooked Broccoli Raab or Boiled Brussels Sprouts?

Macros Ratio

Protein Fat Carbs

Cooked Broccoli Raab

47%

14%

39%

Boiled Brussels Sprouts

24%

10%

66%

500 kcal ▼

Macro Nutrients

Cooked Broccoli Raabvs Boiled Brussels Sprouts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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10.7%10.4g

Fat

7.16%6.94g

10.4 gvs6.94 g

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

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5.56%1.78g

Saturated Fat

4.43%1.4g

1.78 gvs1.4 g

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

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251%4g

Omega 3

150%2.4g

4 gvs2.4 g

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

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3.65%0.62g

Omega 6

6.45%1.1g

0.62 gvs1.1 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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48%62.4g

Carbohydrate

76%99g

62.4 gvs99 g

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

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17%12.4g

Sugars

33.3%24g

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

12.4 gvs24 g

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

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6.62%4.8g

Fructose

≤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]

4.8 gvsNA g

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

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%4.6g

Glucose

4.6 gvsNA g

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

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%3g

Sucrose

3 gvsNA g

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

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147%56g

Fiber

95%36g

56 gvs36 g

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

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137%76.6g

Protein

63.2%35.4g

76.6 gvs35.4 g

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

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Vitamins

Cooked Broccoli Raabvs Boiled Brussels Sprouts

504%4540μg

Vitamin A

60%542μg

RAE, retinol activity equivalents

4540 μgvs542 μg

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

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282%3.38mg

Vitamin B1

124%1.5mg

Thiamine

3.38 mgvs1.5 mg

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

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215%2.8mg

Vitamin B2

85.5%1.1mg

Riboflavin

2.8 mgvs1.1 mg

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

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252%40.3mg

Vitamin B3

52.7%8.43mg

Niacin, nicotinic acid, niacinamide

40.3 mgvs8.43 mg

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

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179%8.96mg

Vitamin B5

70%3.5mg

Pantothenic acid

8.96 mgvs3.5 mg

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

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338%4.4mg

Vitamin B6

190%2.47mg

Pyridoxine

4.4 mgvs2.47 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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355%1420μg

Vitamin B9

208%833μg

Folates and Folic Acid

1420 μgvs833 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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822%740mg

Vitamin C

957%861mg

Ascorbic acid

740 mgvs861 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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337%50.6mg

Vitamin E

40%5.97mg

Tocopherols and Tocotrienols

50.6 mgvs5.97 mg

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

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4267%5120μg

Vitamin K

1624%1949μg

Phytomenadione or phylloquinone

5120 μgvs1949 μg

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

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Minerals

Cooked Broccoli Raabvs Boiled Brussels Sprouts

236%2360mg

Calcium

50%500mg

2360 mgvs500 mg

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

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167%1.5mg

Copper

128%1.15mg

1.5 mgvs1.15 mg

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

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Fluoride

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

NA μgvsNA μg

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

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318%25.4mg

Iron

208%16.7mg

25.4 mgvs16.7 mg

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

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129%540mg

Magnesium

66%278mg

540 mgvs278 mg

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

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330%7.6mg

Manganese

137%3.15mg

7.6 mgvs3.15 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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234%1640mg

Phosphorus

111%778mg

1640 mgvs778 mg

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

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202%6860mg

Potassium

129%4403mg

6860 mgvs4403 mg

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

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47.3%26μg

Selenium

38%21μg

26 μgvs21 μg

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

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74.7%1120mg

Sodium

19.4%292mg

1120 mgvs292 mg

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

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98%11mg

Zinc

41.7%4.6mg

11 mgvs4.6 mg

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

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49.4%1828g

Water

33.4%1235g

1828 gvs1235 g

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

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Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Boiled Brussels Sprouts:

Cooked Broccoli Raab has 8.4 times more Vitamin A, 2.3 times more Vitamin B1, 2.5 times more Vitamin B2, 4.8 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, 8.5 times more Vitamin E and 2.6 times more Vitamin K than Boiled and Drained Brussels Sprouts.
Both Cooked Broccoli Raab and Boiled and Drained Brussels Sprouts have similar amounts of Vitamin C per 500 kcal.
Both Cooked Broccoli Raab as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Boiled Brussels Sprouts:

Cooked Broccoli Raab has 4.7 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Potassium, 1.2 times more Selenium, 3.8 times more Sodium, 2.4 times more Zinc and 1.5 times more Water than Boiled and Drained Brussels Sprouts.

Comparison of macro-nutrients per 500 calories:

Cooked Broccoli Raab has 1.5 times more Fat, 1.3 times more Saturated Fat, 1.7 times more Omega 3, 1.6 times more Fiber and 2.2 times more Protein than Boiled and Drained Brussels Sprouts.
While Boiled and Drained Brussels Sprouts contain 1.8 times more Omega 6, 1.6 times more Carbohydrate and 1.9 times more Sugars than Cooked Broccoli Raab.
Both Cooked Broccoli Raab and Boiled and Drained Brussels Sprouts have similar amounts of Energy per 500 kcal.
Both Cooked Broccoli Raab as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Broccoli RaabVS Brussels SproutsBoiled Brussels SproutsVS Brussels SproutsCooked Broccoli RaabVS Frozen Brussels SproutsBoiled Brussels SproutsVS Frozen Brussels Sprouts

Compare Foods

Comparing Nutrients in 500 calories Cooked Broccoli RaabVS Boiled Brussels Sprouts

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Broccoli Raab or Boiled Brussels Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: