Comparing Nutrients in 14 ounces Frozen Brussels Sprouts VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Frozen Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Energy	5.6% 163kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	11% 8.06g	12% 8.73g	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	5.1% 3.7g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	39.7% 15g	39.7% 15g	38g per day for Men 19-50 years
Protein	26.8% 15g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	67% 0.87mg	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	60.5% 242μg	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	375% 337mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	624% 749μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Calcium	10.3% 103mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	31% 0.28mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.23mg	58% 1.34mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	45.4% 1544mg	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	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	9.34% 346g	9.23% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Brussels Sprouts VS Brussels Sprouts per 14 oz

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

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

• 14 ounces of Frozen Brussels Sprouts have 1.4 times more Vitamin B2 and 2 times more Vitamin B9 than Brussels Sprouts.
• While 14 oz of Raw Brussels Sprouts contain 1.3 times more Vitamin B1 and 1.8 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Brussels Sprouts provide similar amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 14 ounces.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 oz of Raw Brussels Sprouts contain 1.6 times more Calcium, 2.1 times more Copper, 1.5 times more Iron and 1.4 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Brussels Sprouts contain similar levels of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Brussels Sprouts have 1.4 times more Omega 3 than Brussels Sprouts.
• Both Frozen Brussels Sprouts and Brussels Sprouts offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per 14 ounces.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in 14 ounces.