Comparing Nutrients in 14 ounces Carrots VS Cooked Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Carrots	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	5.6% 163kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	25.4% 33g	130g per day for Men 19-50 years
Sugars	26% 19g	11.4% 8.26g	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	3% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	43% 16.3g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	25.8% 14.4g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	368% 3314μg	20.3% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	27% 1.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	100% 401μg	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	26% 23.4mg	202% 181mg	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	17.5% 2.6mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	640% 768μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	13% 131mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	35.5% 0.82mg	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	20% 139mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	34% 1151mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Carrots have 18.2 times more Vitamin A, 1.8 times more Vitamin B3 and 1.3 times more Vitamin E than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B6, 5.3 times more Vitamin B9, 7.7 times more Vitamin C and 14.7 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Carrots have 1.3 times more Calcium, 1.3 times more Copper and 4.6 times more Sodium than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.6 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus and 6 times more Selenium than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Potassium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 2.3 times more Sugars than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 64.5 times more Omega 3, 1.5 times more Fiber and 3.9 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Carrots as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.