Comparing Nutrients in 14 ounces Boiled Brussels Sprouts VS Cooked Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Boiled Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	4.93% 143kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.4g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.84% 0.31g	1.38% 0.23g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	9.53% 6.9g	11.4% 8.26g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	18% 10g	25.8% 14.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	17% 155μg	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	88.2% 1.15mg	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	100% 401μg	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	202% 181mg	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	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	464% 557μg	640% 768μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	14.3% 143mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	15% 0.13mg	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	24% 1.9mg	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	35.5% 0.82mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.54% 353g	9.3% 344g	3700g per day for Men 19-50 years

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

• Boiled and Drained Brussels Sprouts have 1.4 times more Vitamin C than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin K than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E per 14 oz.
• Both Boiled and Drained Brussels Sprouts as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Brussels Sprouts have 1.4 times more Calcium, 2.4 times more Copper, 2.5 times more Iron, 2.5 times more Selenium, 1.4 times more Sodium and 1.4 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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