Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Boiled Brussels Sprouts	Frozen Spinach	Recommended Dietary Allowance
Energy	12.4% 360kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	0% 0g	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	32.4% 42g	130g per day for Men 19-50 years
Sugars	24% 17.4g	8.97% 6.5g	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	2.5% 1.8g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	68.4% 26g	76.3% 29g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	651% 5860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	172% 2.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	132% 1.72mg	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	363% 1450μg	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	61% 55mg	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	193% 29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	3100% 3720μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Frozen Spinach	Recommended Dietary Allowance
Calcium	36% 360mg	129% 1290mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	160% 1.44mg	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	236% 19mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	306% 7.04mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	102% 3460mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	24% 889g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Frozen Spinach per 1 kg

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

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

• 1 kilogram of Boiled Brussels Sprouts has 2.7 times more Vitamin B5 and 11.3 times more Vitamin C than Frozen Spinach.
• While 1 kg of Unprepared Frozen Spinach contains 15 times more Vitamin A, 2.8 times more Vitamin B2, 2.4 times more Vitamin B9, 6.7 times more Vitamin E and 2.7 times more Vitamin K than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Frozen Spinach provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Brussels Sprouts as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Unprepared Frozen Spinach contains 3.6 times more Calcium, 1.7 times more Copper, 1.6 times more Iron, 3.8 times more Magnesium, 3.1 times more Manganese, 4 times more Selenium, 3.5 times more Sodium and 1.7 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Frozen Spinach contain similar levels of Phosphorus, Potassium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Brussels Sprouts has 2.1 times more Omega 3, 1.7 times more Carbohydrate and 2.7 times more Sugars than Frozen Spinach.
• While 1 kg of Unprepared Frozen Spinach contains 1.4 times more Protein than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Frozen Spinach offer comparable quantities of Fiber per one kilogram.
• Both Boiled and Drained Brussels Sprouts as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in one kilogram.