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

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Frozen Brussels Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.6% 163kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	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	24% 31g	14.6% 19g	130g per day for Men 19-50 years
Sugars	11% 8.06g	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	39.7% 15g	31.3% 12g	38g per day for Men 19-50 years
Protein	26.8% 15g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	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	122% 488μg	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	327% 294mg	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	13.2% 2mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	624% 749μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10.3% 103mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	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	46% 3.7mg	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	53.7% 1.23mg	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	35% 246mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	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	2.65% 39.7mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.34% 346g	9.8% 363g	3700g per day for Men 19-50 years

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

• Frozen Brussels Sprouts, Unprepared have 2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, 1.8 times more Vitamin B9, 1.3 times more Vitamin C and 2.3 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.7 times more Vitamin A and 2.4 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 14 oz.
• Both Frozen Brussels Sprouts, Unprepared 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 Frozen Brussels Sprouts vs Frozen Chopped Broccoli:

• Frozen Brussels Sprouts, Unprepared have 1.2 times more Phosphorus and 1.7 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Calcium, 1.9 times more Selenium, 2.4 times more Sodium and 1.5 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper, Iron, Magnesium, Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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