Comparing Nutrients in 500 calories Boiled Brussels SproutsVS Boiled Kidney Beans

Weight per 500 calories

Boiled Brussels Sprouts

1389g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 3.5 times more energy per unit of mass than Boiled and Drained Brussels Sprouts, which is average in comparison to other foods. Boiled Brussels Sprouts having low energy density.

Which food has more nutrients per 500 calories - Boiled Brussels Sprouts or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Brussels Sprouts

24%

10%

66%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Boiled Brussels Sproutsvs Boiled Kidney Beans

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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7.16%6.94g

Fat

2.03%1.97g

6.94 gvs1.97 g

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

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4.43%1.4g

Saturated Fat

0.9%0.29g

1.4 gvs0.29 g

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

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150%2.4g

Omega 3

42%0.67g

2.4 gvs0.67 g

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

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6.45%1.1g

Omega 6

2.5%0.43g

1.1 gvs0.43 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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76%99g

Carbohydrate

69%89.8g

99 gvs89.8 g

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

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33.3%24g

Sugars

1.74%1.26g

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

24 gvs1.26 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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95%36g

Fiber

66.3%25g

36 gvs25 g

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

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63.2%35.4g

Protein

61%34g

35.4 gvs34 g

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

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Vitamins

Boiled Brussels Sproutsvs Boiled Kidney Beans

60%542μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

542 μgvs0 μg

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

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124%1.5mg

Vitamin B1

52.5%0.63mg

Thiamine

1.5 mgvs0.63 mg

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

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85.5%1.1mg

Vitamin B2

17.6%0.23mg

Riboflavin

1.1 mgvs0.23 mg

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

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52.7%8.43mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

8.43 mgvs2.28 mg

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

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70%3.5mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

3.5 mgvs0.87 mg

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

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190%2.47mg

Vitamin B6

36.3%0.47mg

Pyridoxine

2.47 mgvs0.47 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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208%833μg

Vitamin B9

128%512μg

Folates and Folic Acid

833 μgvs512 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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957%861mg

Vitamin C

5.25%4.72mg

Ascorbic acid

861 mgvs4.72 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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40%5.97mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

5.97 mgvs0.12 mg

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

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1624%1949μg

Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

1949 μgvs33 μg

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

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Minerals

Boiled Brussels Sproutsvs Boiled Kidney Beans

50%500mg

Calcium

13.8%138mg

500 mgvs138 mg

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

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128%1.15mg

Copper

94%0.85mg

1.15 mgvs0.85 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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208%16.7mg

Iron

109%8.74mg

16.7 mgvs8.74 mg

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

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66%278mg

Magnesium

39.4%165mg

278 mgvs165 mg

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

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137%3.15mg

Manganese

73.6%1.7mg

3.15 mgvs1.7 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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111%778mg

Phosphorus

77.6%543mg

778 mgvs543 mg

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

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129%4403mg

Potassium

47%1594mg

4403 mgvs1594 mg

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

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38%21μg

Selenium

7.87%4.33μg

21 μgvs4.33 μg

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

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19.4%292mg

Sodium

0.26%3.94mg

292 mgvs3.94 mg

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

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41.7%4.6mg

Zinc

35.8%3.94mg

4.6 mgvs3.94 mg

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

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33.4%1235g

Water

7.12%264g

1235 gvs264 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 Boiled Brussels Sprouts vs Boiled Kidney Beans:

Boiled and Drained Brussels Sprouts have more Vitamin A, 2.4 times more Vitamin B1, 4.9 times more Vitamin B2, 3.7 times more Vitamin B3, 4 times more Vitamin B5, 5.2 times more Vitamin B6, 1.6 times more Vitamin B9, 182.3 times more Vitamin C, 50.6 times more Vitamin E and 58.9 times more Vitamin K than Boiled All Types Kidney Beans.
Both Boiled and Drained Brussels Sprouts as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Brussels Sprouts vs Boiled Kidney Beans:

Boiled and Drained Brussels Sprouts have 3.6 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 2.8 times more Potassium, 4.8 times more Selenium, 74.1 times more Sodium and 4.7 times more Water than Boiled All Types Kidney Beans.
Both Boiled and Drained Brussels Sprouts and Boiled All Types Kidney Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Brussels Sprouts have 3.5 times more Fat, 3.6 times more Omega 3, 2.6 times more Omega 6, 19.2 times more Sugars and 1.4 times more Fiber than Boiled All Types Kidney Beans.
Both Boiled and Drained Brussels Sprouts and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Brussels Sprouts as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Brussels SproutsVS Frozen Brussels SproutsBoiled Kidney BeansVS Frozen Brussels SproutsBoiled Brussels SproutsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Boiled Brussels SproutsVS Boiled Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Brussels Sprouts or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: