Comparing Nutrients in 14 ounces Frozen Brussels Sprouts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Frozen Brussels Sprouts	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.6% 163kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	22% 28.5g	130g per day for Men 19-50 years
Sugars	11% 8.06g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	39.7% 15g	34.5% 13g	38g per day for Men 19-50 years
Protein	26.8% 15g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	61% 0.79mg	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	122% 488μg	107% 429μg	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	327% 294mg	286% 258mg	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	13.2% 2mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	624% 749μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	46% 3.7mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.23mg	33.5% 0.77mg	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	35% 246mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.34% 346g	9.57% 354g	3700g per day for Men 19-50 years

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

• Frozen Brussels Sprouts, Unprepared have 1.7 times more Vitamin B1 and 1.3 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Vitamin A, 2.2 times more Vitamin B5 and 2.9 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per 14 oz.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Brussels Sprouts, Unprepared have 1.4 times more Iron, 1.6 times more Manganese and 1.3 times more Potassium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 1.8 times more Copper, 4.1 times more Sodium and 1.5 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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