Comparing Nutrients in 1 kilogram Frozen Brussels Sprouts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Energy	14% 410kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	51% 66.4g	130g per day for Men 19-50 years
Sugars	28% 20.3g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	100% 38g	68.4% 26g	38g per day for Men 19-50 years
Protein	67.5% 37.8g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	135% 1.75mg	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	308% 1230μg	158% 630μg	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	823% 741mg	991% 892mg	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	33.3% 5mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1573% 1887μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	54.4% 0.49mg	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	116% 9.3mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	91% 2.1mg	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	88.6% 620mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	23.5% 871g	24% 893g	3700g per day for Men 19-50 years

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

• Frozen Brussels Sprouts, Unprepared have 1.5 times more Vitamin B1, 2 times more Vitamin B9 and 1.9 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 2 times more Vitamin B5 and 1.6 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Raw Broccoli have similar amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 1 kg.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Brussels Sprouts, Unprepared have 1.3 times more Iron and 1.5 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Calcium, 1.5 times more Copper, 1.7 times more Selenium, 3.3 times more Sodium and 1.3 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Raw Broccoli have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Brussels Sprouts, Unprepared have 1.2 times more Energy, 2.1 times more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Frozen Brussels Sprouts, Unprepared and Raw Broccoli have similar amounts of Carbohydrate and Sugars per 1 kg.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.