Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Brussels Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	12.4% 360kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	1.82% 0.31g	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	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	24% 17.4g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	36% 360mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	42.2% 0.38mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	24% 889g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Brussels Sprouts vs Frozen Chopped Broccoli:

• Boiled and Drained Brussels Sprouts have 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin A and 2.8 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C per 1 kg.
• Both Boiled and Drained Brussels Sprouts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Brussels Sprouts vs Frozen Chopped Broccoli:

• Boiled and Drained Brussels Sprouts have 2.2 times more Copper, 1.5 times more Iron and 1.5 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium, 1.3 times more Manganese, 1.9 times more Selenium and 1.5 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Phosphorus, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Brussels Sprouts have 1.4 times more Energy, 1.6 times more Omega 3, 1.5 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Boiled and Drained Brussels Sprouts and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 1 kg.
• Both Boiled and Drained Brussels Sprouts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.