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

Macros Ratio

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

Macro Nutrients

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	15% 430kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	2.53% 0.81g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	80.6% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	69% 89.5g	64% 83.2g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	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	108% 41g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	65% 36.4g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	68.4% 3.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	1613% 1935μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	42% 420mg	26% 260mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	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	99% 690mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	85.3% 2900mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	23.4% 867g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 kilogram of Brussels Sprouts has 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, 1.2 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium and 1.8 times more Zinc than Cooked Frozen Brussels Sprouts.
• Both Brussels Sprouts and Cooked Frozen Brussels Sprouts contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Frozen Brussels Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

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