Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Cooked Frozen Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	9.66% 280kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	64% 83.2g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	28.7% 21g	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	79% 30g	108% 41g	38g per day for Men 19-50 years
Protein	55.4% 31g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	222% 2.9mg	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	140% 560μg	253% 1010μg	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	446% 401mg	508% 457mg	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	88% 13mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	1613% 1935μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	33% 330mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	37.8% 0.34mg	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	76.3% 6.1mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	89.6% 2.06mg	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	70% 490mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	23.4% 867g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cooked Frozen Brussels Sprouts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Cooked Frozen Brussels Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Cooked Frozen Brussels Sprouts with Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 2.6 times more Vitamin E than Cooked Frozen Brussels Sprouts with Salt.
• While 1 kg of Boiled Frozen Brussels Sprouts, drained with Salt contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.2 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Brussels Sprouts with Salt provide similar amounts of Vitamin A, Vitamin B3, Vitamin B5 and Vitamin C per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Cooked Frozen Brussels Sprouts with Salt:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.3 times more Calcium and 1.3 times more Iron than Cooked Frozen Brussels Sprouts with Salt.
• While 1 kg of Boiled Frozen Brussels Sprouts, drained with Salt contains 1.4 times more Magnesium, 2 times more Potassium and 23.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Brussels Sprouts with Salt contain similar levels of Copper, Manganese, Phosphorus, Zinc and Water per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Brussels Sprouts, drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Frozen Brussels Sprouts, drained with Salt contains 3.1 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cooked Frozen Brussels Sprouts with Salt offer comparable quantities of Protein per one kilogram.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Frozen Brussels Sprouts, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.