Comparing Nutrients in 14 ounces Boiled Brussels Sprouts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Brussels Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	4.93% 143kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	14.6% 19g	130g per day for Men 19-50 years
Sugars	9.53% 6.9g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	18% 10g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	17% 155μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	39.7% 0.52mg	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	59.5% 238μg	66.5% 266μg	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	273% 246mg	249% 224mg	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	11.4% 1.7mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	464% 557μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14.3% 143mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	16.8% 0.15mg	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	59.5% 4.76mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	50.7% 1.17mg	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	31.8% 222mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.54% 353g	9.8% 363g	3700g per day for Men 19-50 years

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

• Boiled and Drained Brussels Sprouts have 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin A and 2.8 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C per 14 oz.
• Both Boiled and Drained Brussels Sprouts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Brussels Sprouts have 2.2 times more Copper, 1.5 times more Iron and 1.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 1.3 times more Manganese, 1.9 times more Selenium and 1.5 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Phosphorus, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Brussels Sprouts have 1.4 times more Energy, 1.6 times more Omega 3, 1.5 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Boiled and Drained Brussels Sprouts and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled and Drained Brussels Sprouts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.