Comparing Nutrients in 14 ounces Frozen Brussels Sprouts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Brussels Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	NA	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	80% 104g	130g per day for Men 19-50 years
Sugars	11% 8.06g	3.78% 2.74g	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	39.7% 15g	27% 10.3g	38g per day for Men 19-50 years
Protein	26.8% 15g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	624% 749μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	NA	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	NA	420mg per day for Men 19-50 years
Manganese	53.7% 1.23mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	43% 1469mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	NA	11mg per day for Men 19-50 years
Water	9.34% 346g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Brussels Sprouts vs Frozen Roasted Potatoes with Salt:

• Frozen Brussels Sprouts, Unprepared have 43.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.

Comparing minerals per 14 ounces for Frozen Brussels Sprouts vs Frozen Roasted Potatoes with Salt:

• Frozen Brussels Sprouts, Unprepared have 1.7 times more Calcium, 1.9 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 29.8 times more Sodium than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Frozen Roasted Potatoes with Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Brussels Sprouts, Unprepared have 2.9 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 3.1 times more Energy, 4.4 times more Fat and 3.3 times more Carbohydrate than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.