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

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Boiled Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	12.4% 360kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	83.8% 1.34g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	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	54.6% 71g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	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	100% 38g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	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	150% 600μg	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	689% 620mg	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	28.7% 4.3mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	1573% 1887μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	36% 360mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	150% 12mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	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	80% 560mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	109% 3700mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24% 889g	23.5% 871g	3700g per day for Men 19-50 years

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

• Boiled and Drained Brussels Sprouts have 1.3 times more Vitamin A than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E per 1 kg.
• Both Boiled and Drained Brussels Sprouts 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 Boiled Brussels Sprouts vs Frozen Brussels Sprouts:

• Boiled and Drained Brussels Sprouts have 1.4 times more Calcium, 2.5 times more Copper, 1.3 times more Iron and 2.1 times more Sodium than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.4 times more Manganese than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Frozen Brussels Sprouts, Unprepared have similar amounts of Magnesium, Phosphorus, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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