Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts with Salt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts with Salt	24%	10%	66%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Brussels Sprouts with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	12.4% 360kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	41% 53.5g	130g per day for Men 19-50 years
Sugars	24% 17.4g	20.3% 14.7g	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	68.4% 26g	79% 30g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	135% 1.75mg	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	150% 600μg	235% 940μg	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	689% 620mg	759% 683mg	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	28.7% 4.3mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	36% 360mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	40% 0.36mg	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	150% 12mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	111% 2.56mg	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	80% 560mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	171% 2570mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24% 889g	24.5% 906g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts with Salt VS Frozen Broccoli Spears per 1 kg

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

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

• 1 kilogram of Boiled Brussels Sprouts with Salt has 1.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B9 and 3.1 times more Vitamin E than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Frozen Broccoli Spears provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per one kilogram.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Brussels Sprouts with Salt vs Frozen Broccoli Spears:

• 1 kilogram of Boiled Brussels Sprouts with Salt has 2.3 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.3 times more Potassium and 15.1 times more Sodium than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 1.3 times more Selenium than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Frozen Broccoli Spears contain similar levels of Calcium, Manganese, Phosphorus, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Brussels Sprouts with Salt has 1.4 times more Omega 3 and 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Boiled Brussels Sprouts with Salt and Frozen Broccoli Spears offer comparable quantities of Sugars, Fiber and Protein per one kilogram.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one kilogram.