Comparing Nutrients in 100 calories Boiled Spears Frozen Broccoli with SaltVS Boiled Brussels Sprouts with Salt

Weight per 100 calories

Boiled Spears Frozen Broccoli with Salt

357g

Boiled Brussels Sprouts with Salt

278g

Boiled and Drained Brussels Sprouts with Salt have 1.3 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli with Salt, which is low in comparison to other foods. Boiled Spears Frozen Broccoli with Salt having very low energy density.

Which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli with Salt or Boiled Brussels Sprouts with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Spears Frozen Broccoli with Salt

36%

61%

Boiled Brussels Sprouts with Salt

24%

10%

66%

100 kcal ▼

Macro Nutrients

Boiled Spears Frozen Broccoli with Saltvs Boiled Brussels Sprouts with Salt

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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0.41%0.39g

Fat

1.43%1.4g

0.39 gvs1.4 g

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

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0.2%0.064g

Saturated Fat

0.89%0.28g

0.064 gvs0.28 g

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

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9.38%0.15g

Omega 3

30%0.48g

0.15 gvs0.48 g

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

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0.27%0.046g

Omega 6

1.3%0.22g

0.046 gvs0.22 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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14.7%19g

Carbohydrate

15%19.7g

19 gvs19.7 g

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

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7.1%5.14g

Sugars

6.67%4.83g

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

5.14 gvs4.83 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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28%10.7g

Fiber

19%7.22g

10.7 gvs7.22 g

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

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19.8%11g

Protein

12.6%7.1g

11 gvs7.1 g

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

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Vitamins

Boiled Spears Frozen Broccoli with Saltvs Boiled Brussels Sprouts with Salt

22.2%200μg

Vitamin A

12%108μg

RAE, retinol activity equivalents

200 μgvs108 μg

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

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16.4%0.2mg

Vitamin B1

24.8%0.3mg

Thiamine

0.2 mgvs0.3 mg

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

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22.3%0.29mg

Vitamin B2

17%0.22mg

Riboflavin

0.29 mgvs0.22 mg

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

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10.2%1.64mg

Vitamin B3

10.5%1.7mg

Niacin, nicotinic acid, niacinamide

1.64 mgvs1.7 mg

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

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19.6%0.98mg

Vitamin B5

14%0.7mg

Pantothenic acid

0.98 mgvs0.7 mg

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

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35.7%0.46mg

Vitamin B6

38%0.49mg

Pyridoxine

0.46 mgvs0.49 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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26.8%107μg

Vitamin B9

41.7%167μg

Folates and Folic Acid

107 μgvs167 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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159%143mg

Vitamin C

191%172mg

Ascorbic acid

143 mgvs172 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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31.4%4.7mg

Vitamin E

7.96%1.2mg

Tocopherols and Tocotrienols

4.7 mgvs1.2 mg

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

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296%355μg

Vitamin K

325%390μg

Phytomenadione or phylloquinone

355 μgvs390 μg

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

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Minerals

Boiled Spears Frozen Broccoli with Saltvs Boiled Brussels Sprouts with Salt

18.2%182mg

Calcium

10%100mg

182 mgvs100 mg

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

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17%0.15mg

Copper

25.6%0.23mg

0.15 mgvs0.23 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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27.2%2.18mg

Iron

41.7%3.33mg

2.18 mgvs3.33 mg

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

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17%71.4mg

Magnesium

13.2%55.6mg

71.4 mgvs55.6 mg

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

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50.5%1.16mg

Manganese

27.4%0.63mg

1.16 mgvs0.63 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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28%196mg

Phosphorus

22.2%156mg

196 mgvs156 mg

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

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19%643mg

Potassium

26%881mg

643 mgvs881 mg

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

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12.3%6.8μg

Selenium

7.58%4.17μg

6.8 μgvs4.17 μg

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

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62%929mg

Sodium

47.6%714mg

929 mgvs714 mg

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

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9.74%1.07mg

Zinc

8.33%0.92mg

1.07 mgvs0.92 mg

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

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8.76%324g

Water

6.67%247g

324 gvs247 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 Boiled Spears Frozen Broccoli with Salt vs Boiled Brussels Sprouts with Salt:

Boiled and Drained Spears Frozen Broccoli with Salt have 1.8 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 3.9 times more Vitamin E than Boiled and Drained Brussels Sprouts with Salt.
While Boiled and Drained Brussels Sprouts with Salt contain 1.5 times more Vitamin B1 and 1.6 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli with Salt.
Both Boiled and Drained Spears Frozen Broccoli with Salt and Boiled and Drained Brussels Sprouts with Salt have similar amounts of Vitamin B3, Vitamin B6, Vitamin C and Vitamin K per 100 kcal.
Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Boiled and Drained Brussels Sprouts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Spears Frozen Broccoli with Salt vs Boiled Brussels Sprouts with Salt:

Boiled and Drained Spears Frozen Broccoli with Salt have 1.8 times more Calcium, 1.3 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Selenium, 1.3 times more Sodium and 1.3 times more Water than Boiled and Drained Brussels Sprouts with Salt.
While Boiled and Drained Brussels Sprouts with Salt contain 1.5 times more Copper, 1.5 times more Iron and 1.4 times more Potassium than Boiled and Drained Spears Frozen Broccoli with Salt.
Both Boiled and Drained Spears Frozen Broccoli with Salt and Boiled and Drained Brussels Sprouts with Salt have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Spears Frozen Broccoli with Salt have 1.5 times more Fiber and 1.6 times more Protein than Boiled and Drained Brussels Sprouts with Salt.
While Boiled and Drained Brussels Sprouts with Salt contain 3.5 times more Fat, 3.2 times more Omega 3 and 4.7 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli with Salt.
Both Boiled and Drained Spears Frozen Broccoli with Salt and Boiled and Drained Brussels Sprouts with Salt have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Boiled and Drained Brussels Sprouts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Spears Frozen Broccoli with SaltVS Cooked Frozen Brussels Sprouts with SaltBoiled Brussels Sprouts with SaltVS Cooked Frozen Brussels Sprouts with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled Spears Frozen Broccoli with SaltVS Boiled Brussels Sprouts with Salt

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Spears Frozen Broccoli with Salt or Boiled Brussels Sprouts with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: