Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	8.62% 250kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	126% 2g	83.8% 1.34g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	28% 20.3g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	100% 38g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	252% 2270μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	155% 2.02mg	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	178% 710μg	308% 1230μg	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	411% 370mg	823% 741mg	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	169% 25.3mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	1573% 1887μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	118% 1180mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	36.7% 0.33mg	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	159% 12.7mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	135% 3.1mg	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	117% 820mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	109% 3700mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24.7% 914g	23.5% 871g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Frozen Brussels Sprouts:

• Cooked Broccoli Raab has 7.3 times more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B3, 1.6 times more Vitamin B5, 5.1 times more Vitamin E and 1.4 times more Vitamin K than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.7 times more Vitamin B9 and 2 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.
• Both Cooked Broccoli Raab as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Frozen Brussels Sprouts:

• Cooked Broccoli Raab has 4.5 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 5.6 times more Sodium and 1.7 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• Both Cooked Broccoli Raab and Frozen Brussels Sprouts, Unprepared have similar amounts of Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Broccoli Raab has 1.5 times more Omega 3 than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.6 times more Energy, 2.5 times more Carbohydrate, 3.3 times more Sugars and 1.4 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Brussels Sprouts, Unprepared have similar amounts of Protein per 1 kg.
• Both Cooked Broccoli Raab as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.