Comparing Nutrients in 1 kilogram Cooked Frozen Brussels Sprouts with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Frozen Brussels Sprouts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	14.5% 420kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.2g	41% 53.5g	130g per day for Men 19-50 years
Sugars	28.7% 21g	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	108% 41g	79% 30g	38g per day for Men 19-50 years
Protein	65% 36.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	51% 460μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.37mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	222% 2.9mg	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	253% 1010μg	140% 560μg	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	508% 457mg	446% 401mg	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	34% 5.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1613% 1935μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	37.8% 0.34mg	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	60% 4.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	89.6% 2.06mg	97% 2.23mg	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	85.3% 2900mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.4% 867g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Brussels Sprouts with Salt VS Cooked Chopped Frozen Broccoli per 1 kg

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

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

• 1 kilogram of Cooked Frozen Brussels Sprouts with Salt has 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.2 times more Vitamin B5, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.2 times more Vitamin K than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.6 times more Vitamin E than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin A, Vitamin B3 and Vitamin C per one kilogram.
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Brussels Sprouts with Salt vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cooked Frozen Brussels Sprouts with Salt has 1.4 times more Magnesium, 2 times more Potassium and 23.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.3 times more Calcium and 1.3 times more Iron than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Cooked Chopped Frozen Broccoli contain similar levels of Copper, Manganese, Phosphorus, Zinc and Water per one kilogram.
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Brussels Sprouts with Salt has 3.1 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Cooked Chopped Frozen Broccoli.
• Both Cooked Frozen Brussels Sprouts with Salt and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per one kilogram.
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.