Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Frozen Broccoli Spears	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	12% 8.73g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	5.1% 3.7g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	31.3% 12g	39.7% 15g	38g per day for Men 19-50 years
Protein	21.7% 12g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	25% 226μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	93% 373μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	301% 271mg	375% 337mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.7% 5.36mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Brussels Sprouts	Recommended Dietary Allowance
Calcium	16.3% 163mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	35.7% 2.86mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	58% 1.34mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.5% 234mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Brussels Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Broccoli Spears versus 14 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Brussels Sprouts:

• 14 ounces of Frozen Broccoli Spears have 1.5 times more Vitamin A, 1.3 times more Vitamin B2, 1.5 times more Vitamin B9 and 1.5 times more Vitamin E than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.9 times more Vitamin B1, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.7 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Brussels Sprouts provide similar amounts of Vitamin C per 14 ounces.
• Both Frozen Broccoli Spears as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Brussels Sprouts:

• 14 oz of Raw Brussels Sprouts contain 1.9 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese and 1.6 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Brussels Sprouts contain similar levels of Calcium, Phosphorus, Selenium, Zinc and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 1.3 times more Omega 3 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.7 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Brussels Sprouts offer comparable quantities of Protein per 14 ounces.
• Both Frozen Broccoli Spears as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in 14 ounces.