Comparing Nutrients in 500 calories Boiled Brussels SproutsVS Carrots

Weight per 500 calories

Boiled Brussels Sprouts

1389g

Carrots

1220g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Boiled Brussels Sprouts

24%

10%

66%

Carrots

87%

500 kcal ▼

Macro Nutrients

Boiled Brussels Sproutsvs Carrots

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

3%2.93g

6.94 gvs2.93 g

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

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4.43%1.4g

Saturated Fat

1.2%0.39g

1.4 gvs0.39 g

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

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150%2.4g

Omega 3

1.52%0.024g

2.4 gvs0.024 g

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

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6.45%1.1g

Omega 6

7.17%1.2g

1.1 gvs1.2 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

90%117g

99 gvs117 g

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

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33.3%24g

Sugars

79.7%58g

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

24 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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95%36g

Fiber

90%34g

36 gvs34 g

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

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63.2%35.4g

Protein

20.3%11.3g

35.4 gvs11.3 g

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

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Vitamins

Boiled Brussels Sproutsvs Carrots

60%542μg

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

542 μgvs10183 μg

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

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124%1.5mg

Vitamin B1

67%0.8mg

Thiamine

1.5 mgvs0.8 mg

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

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85.5%1.1mg

Vitamin B2

54.4%0.71mg

Riboflavin

1.1 mgvs0.71 mg

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

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52.7%8.43mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

8.43 mgvs12 mg

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

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70%3.5mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

3.5 mgvs3.33 mg

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

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190%2.47mg

Vitamin B6

129%1.7mg

Pyridoxine

2.47 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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208%833μg

Vitamin B9

58%232μg

Folates and Folic Acid

833 μgvs232 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

80%72mg

Ascorbic acid

861 mgvs72 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

53.7%8.05mg

Tocopherols and Tocotrienols

5.97 mgvs8.05 mg

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

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1624%1949μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

1949 μgvs161 μg

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

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Minerals

Boiled Brussels Sproutsvs Carrots

50%500mg

Calcium

40.2%402mg

500 mgvs402 mg

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

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128%1.15mg

Copper

61%0.55mg

1.15 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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208%16.7mg

Iron

45.7%3.66mg

16.7 mgvs3.66 mg

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

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66%278mg

Magnesium

35%146mg

278 mgvs146 mg

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

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137%3.15mg

Manganese

76%1.74mg

3.15 mgvs1.74 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

61%427mg

778 mgvs427 mg

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

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129%4403mg

Potassium

115%3902mg

4403 mgvs3902 mg

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

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38%21μg

Selenium

2.2%1.2μg

21 μgvs1.2 μg

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

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19.4%292mg

Sodium

56%841mg

292 mgvs841 mg

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

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41.7%4.6mg

Zinc

26.6%2.93mg

4.6 mgvs2.93 mg

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

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33.4%1235g

Water

29%1077g

1235 gvs1077 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 Carrots:

Boiled and Drained Brussels Sprouts have 1.8 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B6, 3.6 times more Vitamin B9, 12 times more Vitamin C and 12.1 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 18.8 times more Vitamin A, 1.4 times more Vitamin B3 and 1.3 times more Vitamin E than Boiled and Drained Brussels Sprouts.
Both Boiled and Drained Brussels Sprouts and Raw Carrots have similar amounts of Vitamin B5 per 500 kcal.
Both Boiled and Drained Brussels Sprouts as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Brussels Sprouts vs Carrots:

Boiled and Drained Brussels Sprouts have 1.2 times more Calcium, 2.1 times more Copper, 4.6 times more Iron, 1.9 times more Magnesium, 1.8 times more Manganese, 1.8 times more Phosphorus, 17.1 times more Selenium and 1.6 times more Zinc than Raw Carrots.
While Raw Carrots contain 2.9 times more Sodium than Boiled and Drained Brussels Sprouts.
Both Boiled and Drained Brussels Sprouts and Raw Carrots have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Brussels Sprouts have 2.4 times more Fat, 98.5 times more Omega 3 and 3.1 times more Protein than Raw Carrots.
While Raw Carrots contain 2.4 times more Sugars than Boiled and Drained Brussels Sprouts.
Both Boiled and Drained Brussels Sprouts and Raw Carrots have similar amounts of Energy, Omega 6, Carbohydrate and Fiber per 500 kcal.
Both Boiled and Drained Brussels Sprouts as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Brussels SproutsVS Frozen Brussels SproutsCarrotsVS Frozen Brussels SproutsBoiled Brussels SproutsVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories Boiled Brussels SproutsVS Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: