Comparing Nutrients in 14 ounces Cooked Frozen Brussels Sprouts with Salt VS Boiled Butterbur with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%
Boiled Butterbur with Salt	9%	2%	89%

Macro Nutrients

	Cooked Frozen Brussels Sprouts with Salt	Boiled Butterbur with Salt	Recommended Dietary Allowance
Energy	5.75% 167kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	NA	32g per day for Men 19-50 years
Omega 3	32% 0.51g	NA	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.4% 33g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	11.4% 8.26g	NA	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	43% 16.3g	NA	38g per day for Men 19-50 years
Protein	25.8% 14.4g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts with Salt	Boiled Butterbur with Salt	Recommended Dietary Allowance
Vitamin A	20.3% 183μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	1.43% 0.071mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	16% 0.21mg	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	100% 401μg	3.97% 16μg	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	202% 181mg	83.3% 75mg	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	13.5% 2.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	640% 768μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts with Salt	Boiled Butterbur with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	26% 0.23mg	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	24% 1.9mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	27% 0.62mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	41.3% 1405mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	68.5% 1028mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	9.3% 344g	10.4% 384g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Brussels Sprouts with Salt VS Boiled Butterbur with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Brussels Sprouts with Salt versus 14 oz of Boiled Butterbur with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cooked Frozen Brussels Sprouts with Salt have 46 times more Vitamin A, 10.3 times more Vitamin B1, 11.3 times more Vitamin B2, 5.4 times more Vitamin B3, 19 times more Vitamin B5, 5.6 times more Vitamin B6, 25.3 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled Butterbur with Salt.
• 14 ounces of Boiled Butterbur with Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Boiled and Drained Butterbur with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Frozen Brussels Sprouts with Salt have 4.8 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 8 times more Phosphorus and 2.7 times more Zinc than Boiled Butterbur with Salt.
• While 14 oz of Boiled and Drained Butterbur with Salt contain 2.3 times more Calcium and 1.7 times more Copper than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Boiled Butterbur with Salt contain similar levels of Potassium, Sodium and Water per 14 ounces.
• 14 ounces of Boiled Butterbur with Salt lack sufficient amounts of Iron, Magnesium, Phosphorus and Zinc
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Boiled and Drained Butterbur with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Brussels Sprouts with Salt have 3.9 times more Carbohydrate and 15.8 times more Protein than Boiled Butterbur with Salt.
• 14 ounces of Boiled Butterbur with Salt provide inadequate amounts of Carbohydrate and Protein
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Boiled and Drained Butterbur with Salt provide inadequate amounts of Energy in 14 ounces.