Comparing Nutrients in 1 kilogram Cooked Frozen Brussels Sprouts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts	28%	7%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Brussels Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	14.5% 420kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.02% 3.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.53% 0.81g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	80.6% 1.3g	NA	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	28.7% 21g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	65% 36.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	51% 460μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.37mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	222% 2.9mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	508% 457mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	34% 5.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1613% 1935μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	NA	420mg per day for Men 19-50 years
Manganese	89.6% 2.06mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	85.3% 2900mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	10% 150mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	NA	11mg per day for Men 19-50 years
Water	23.4% 867g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Brussels Sprouts VS Frozen Roasted Potatoes with Salt per 1 kg

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

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

• 1 kilogram of Cooked Frozen Brussels Sprouts has 26.9 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cooked Frozen Brussels Sprouts vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Brussels Sprouts has 1.7 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.6 times more Potassium and 19.9 times more Sodium than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Brussels Sprouts has 3 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3 times more Energy and 3.1 times more Carbohydrate than Boiled and Drained Frozen Brussels Sprouts.
• 1 kilogram of Cooked Frozen Brussels Sprouts provide inadequate amounts of Energy