Comparing Nutrients in 500 calories Baked Red PotatoesVS Brussels Sprouts

Weight per 500 calories

Baked Red Potatoes

575g

Brussels Sprouts

1163g

Baked Red Potatoes have 2 times more energy per 100g than Brussels Sprouts. It has average energy density when compared to other foods. Raw Brussels Sprouts having low energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Brussels Sprouts?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Brussels Sprouts

26%

69%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Brussels Sprouts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

0.89%0.86g

Fat

3.6%3.5g

0.86 gvs3.5 g

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

Find Vegetables rich in Fat

0.72%0.23g

Saturated Fat

2.25%0.72g

0.23 gvs0.72 g

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

Find Vegetables rich in Saturated Fat

5.4%0.086g

Omega 3

72%1.15g

0.086 gvs1.15 g

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

Find Vegetables rich in Omega 3

1.66%0.28g

Omega 6

3.08%0.52g

0.28 gvs0.52 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

86.6%113g

Carbohydrate

80%104g

113 gvs104 g

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

Find Vegetables rich in Carbohydrate

11.3%8.2g

Sugars

35.3%25.6g

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

8.2 gvs25.6 g

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

Find Vegetables rich in Sugars

3.5%2.53g

Fructose

15%11g

≤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]

2.53 gvs11 g

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

Find Vegetables rich in Fructose

%3.16g

Glucose

%9.4g

3.16 gvs9.4 g

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

Find Vegetables rich in Glucose

%2.6g

Sucrose

%5.35g

2.6 gvs5.35 g

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

Find Vegetables rich in Sucrose

27.2%10.3g

Fiber

116%44g

10.3 gvs44 g

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

Find Vegetables rich in Fiber

23.6%13.2g

Protein

70%39.3g

13.2 gvs39.3 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked Red Potatoesvs Brussels Sprouts

0.64%5.75μg

Vitamin A

49%442μg

RAE, retinol activity equivalents

5.75 μgvs442 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

34.5%0.41mg

Vitamin B1

135%1.6mg

Thiamine

0.41 mgvs1.6 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

22%0.29mg

Vitamin B2

80.5%1.05mg

Riboflavin

0.29 mgvs1.05 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

57.3%9.17mg

Vitamin B3

54%8.66mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs8.66 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

39%1.96mg

Vitamin B5

72%3.6mg

Pantothenic acid

1.96 mgvs3.6 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

94%1.2mg

Vitamin B6

196%2.55mg

Pyridoxine

1.2 mgvs2.55 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

38.8%155μg

Vitamin B9

177%709μg

Folates and Folic Acid

155 μgvs709 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

80.5%72.4mg

Vitamin C

1098%988mg

Ascorbic acid

72.4 mgvs988 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

3.07%0.46mg

Vitamin E

68.2%10.2mg

Tocopherols and Tocotrienols

0.46 mgvs10.2 mg

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

Find Vegetables rich in Vitamin E

13.4%16μg

Vitamin K

1715%2058μg

Phytomenadione or phylloquinone

16 μgvs2058 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked Red Potatoesvs Brussels Sprouts

5.17%51.7mg

Calcium

49%488mg

51.7 mgvs488 mg

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

Find Vegetables rich in Calcium

111%1mg

Copper

90%0.81mg

1 mgvs0.81 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

50.3%4.02mg

Iron

203%16.3mg

4.02 mgvs16.3 mg

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

Find Vegetables rich in Iron

38.3%161mg

Magnesium

63.7%267mg

161 mgvs267 mg

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

Find Vegetables rich in Magnesium

43.2%0.99mg

Manganese

170%3.9mg

0.99 mgvs3.9 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

59%414mg

Phosphorus

115%802mg

414 mgvs802 mg

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

Find Vegetables rich in Phosphorus

92%3132mg

Potassium

133%4523mg

3132 mgvs4523 mg

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

Find Vegetables rich in Potassium

Selenium

34%18.6μg

NA μgvs18.6 μg

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

Find Vegetables rich in Selenium

4.6%69mg

Sodium

19.4%291mg

69 mgvs291 mg

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

Find Vegetables rich in Sodium

21%2.3mg

Zinc

44.4%4.9mg

2.3 mgvs4.9 mg

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

Find Vegetables rich in Zinc

12%441g

Water

27%1000g

441 gvs1000 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Brussels Sprouts:

Raw Brussels Sprouts contain 76.9 times more Vitamin A, 3.9 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 4.6 times more Vitamin B9, 13.6 times more Vitamin C, 22.3 times more Vitamin E and 127.9 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Brussels Sprouts have similar amounts of Vitamin B3 per 500 kcal.
Both Baked Whole Red Potatoes as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Brussels Sprouts:

Baked Whole Red Potatoes have 1.2 times more Copper than Raw Brussels Sprouts.
While Raw Brussels Sprouts contain 9.4 times more Calcium, 4 times more Iron, 1.7 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium, 4.2 times more Sodium, 2.1 times more Zinc and 2.3 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

Raw Brussels Sprouts contain 13.4 times more Omega 3, 3.1 times more Sugars, 4.3 times more Fructose, 4.3 times more Fiber and 3 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Raw Brussels Sprouts have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Baked Whole Red Potatoes as well as Raw Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltBrussels SproutsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Boiled Brussels SproutsBrussels SproutsVS Boiled Brussels Sprouts

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Brussels Sprouts

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Brussels Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: