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

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Brussels Sprouts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15% 430kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	69% 89.5g	41% 53.5g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13% 9.3g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	100% 38g	79% 30g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	42% 420mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	175% 14mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	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	99% 690mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.5% 907g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 2.5 times more Vitamin B1, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6, 2.1 times more Vitamin C and 2 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Vitamin A and 1.5 times more Vitamin E than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Brussels Sprouts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Brussels Sprouts have 1.3 times more Calcium, 2.1 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium, 2.3 times more Selenium, 2.3 times more Sodium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Raw Brussels Sprouts and Boiled Chopped Frozen Broccoli have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Brussels Sprouts have 1.5 times more Energy, 2.4 times more Omega 3, 1.7 times more Carbohydrate, 1.5 times more Sugars and 1.3 times more Fiber than Boiled Chopped Frozen Broccoli.
• Both Raw Brussels Sprouts and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 kg.
• Both Raw Brussels Sprouts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.