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

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	14% 410kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	3.47% 0.59g	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	64% 83.2g	130g per day for Men 19-50 years
Sugars	28% 20.3g	28.7% 21g	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	100% 38g	108% 41g	38g per day for Men 19-50 years
Protein	67.5% 37.8g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	222% 2.9mg	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	253% 1010μg	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	508% 457mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1573% 1887μg	1613% 1935μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	26% 260mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	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	116% 9.3mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	89.6% 2.06mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.5% 871g	23.4% 867g	3700g per day for Men 19-50 years

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

• Frozen Brussels Sprouts, Unprepared have 1.2 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.5 times more Vitamin A and 1.4 times more Vitamin B6 than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 1 kg.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Brussels Sprouts, Unprepared have 1.9 times more Iron, 1.5 times more Manganese, 1.3 times more Potassium, 2.5 times more Selenium and 1.3 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.5 times more Sodium than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Calcium, Copper, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of macro-nutrients per 1 kg
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.