Comparing Nutrients in 1 kilogram Carrots VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Carrots	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	14% 410kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.63% 0.84g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	83.8% 1.34g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	60.5% 78.6g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	28% 20.3g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	100% 38g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	928% 8350μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	57% 2.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	155% 2.02mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	308% 1230μg	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	65.6% 59mg	823% 741mg	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	44% 6.6mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	1573% 1887μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	33% 330mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	36.7% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	135% 3.1mg	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	50% 350mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	109% 3700mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	24% 883g	23.5% 871g	3700g per day for Men 19-50 years

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

• Raw Carrots have 26.9 times more Vitamin A, 1.5 times more Vitamin B3 and 1.3 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B6, 6.5 times more Vitamin B9, 12.6 times more Vitamin C and 14.3 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Carrots as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Carrots have 1.3 times more Calcium, 1.4 times more Copper and 6.9 times more Sodium than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 3.1 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 15 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Frozen Brussels Sprouts, Unprepared have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.2 times more Carbohydrate and 2.3 times more Sugars than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 67 times more Omega 3, 1.4 times more Fiber and 4.1 times more Protein than Raw Carrots.
• Both Raw Carrots and Frozen Brussels Sprouts, Unprepared have similar amounts of Energy per 1 kg.
• Both Raw Carrots as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.