Comparing Nutrients in 14 ounces Cooked Frozen Brussels Sprouts with Salt VS Freshly Harvest Common Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%
Freshly Harvest Common Cabbage	17%	6%	77%

Macro Nutrients

	Cooked Frozen Brussels Sprouts with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Energy	5.75% 167kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.55g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	0.82% 0.14g	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	16.4% 21.3g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	8.58% 4.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Vitamin A	20.3% 183μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	29% 0.38mg	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	56.6% 226μg	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	225% 202mg	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	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Calcium	10.3% 103mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	10% 0.091mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	27.4% 0.63mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	34% 1151mg	28.7% 976mg	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	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.3% 344g	9.92% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Brussels Sprouts with Salt VS Freshly Harvest Common Cabbage per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Brussels Sprouts with Salt versus 14 oz of Freshly Harvest Common Cabbage 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 Freshly Harvest Common Cabbage:

• 14 ounces of Cooked Frozen Brussels Sprouts with Salt have 7.7 times more Vitamin A, 2.1 times more Vitamin B1, 3.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Freshly Harvest Common Cabbage.
• Both Cooked Frozen Brussels Sprouts with Salt and Freshly Harvest Common Cabbage provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Freshly Harvest Common Cabbage have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Raw Freshly Harvest Common Cabbage 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 Freshly Harvest Common Cabbage:

• 14 ounces of Cooked Frozen Brussels Sprouts with Salt have 1.5 times more Copper, 1.3 times more Manganese, 2.4 times more Phosphorus, 14.4 times more Sodium and 1.3 times more Zinc than Freshly Harvest Common Cabbage.
• While 14 oz of Raw Freshly Harvest Common Cabbage contain 1.8 times more Calcium than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Freshly Harvest Common Cabbage contain similar levels of Iron, Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Freshly Harvest Common Cabbage lack sufficient amounts of Zinc
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Raw Freshly Harvest Common Cabbage 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 2.8 times more Omega 3, 1.5 times more Carbohydrate, 1.8 times more Fiber and 3 times more Protein than Freshly Harvest Common Cabbage.
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Raw Freshly Harvest Common Cabbage provide inadequate amounts of Energy and Omega 6 in 14 ounces.