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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts	28%	7%	65%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cooked Frozen Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Energy	14.5% 420kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	2.65% 0.45g	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	69% 89.5g	130g per day for Men 19-50 years
Sugars	28.7% 21g	30.3% 22g	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	13% 9.3g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	NA	% 4.6g	g per day for Men 19-50 years
Fiber	108% 41g	100% 38g	38g per day for Men 19-50 years
Protein	65% 36.4g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	51% 460μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.37mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	222% 2.9mg	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1613% 1935μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts	Brussels Sprouts	Recommended Dietary Allowance
Calcium	26% 260mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	77.8% 0.7mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	89.6% 2.06mg	147% 3.37mg	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	99% 690mg	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	23.4% 867g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Brussels Sprouts VS Brussels Sprouts per 1 kg

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

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

• 1 kilogram of Cooked Frozen Brussels Sprouts has 1.2 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin C and 1.7 times more Vitamin E than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Brussels Sprouts provide similar amounts of Vitamin B5 and Vitamin K per one kilogram.
• Both Boiled and Drained Frozen Brussels Sprouts as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Brussels Sprouts vs Brussels Sprouts:

• 1 kg of Raw Brussels Sprouts contains 1.6 times more Calcium, 2.1 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.3 times more Potassium, 2.7 times more Selenium and 1.8 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Brussels Sprouts contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Cooked Frozen Brussels Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

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