Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Cooked Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Cooked Broccoli Raab	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	3.9% 113kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	29% 37.7g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	13% 9.43g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	49% 18.6g	38g per day for Men 19-50 years
Protein	31% 17.4g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	114% 1030μg	23% 209μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	15.2% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	101% 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	80.5% 322μg	115% 458μg	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	186% 168mg	230% 207mg	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	76.5% 11.5mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	731% 878μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	53.5% 535mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	17% 0.15mg	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	72% 5.76mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	40.6% 0.93mg	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	53% 372mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Cooked Frozen Brussels Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Broccoli Raab vs Cooked Frozen Brussels Sprouts:

• 1 pound of Cooked Broccoli Raab has 4.9 times more Vitamin A, 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 5 times more Vitamin E and 1.3 times more Vitamin K than Cooked Frozen Brussels Sprouts.
• While 1 lb of Boiled and Drained Frozen Brussels Sprouts contains 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Frozen Brussels Sprouts provide similar amounts of Vitamin C per one pound.
• Both Cooked Broccoli Raab as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Broccoli Raab vs Cooked Frozen Brussels Sprouts:

• 1 pound of Cooked Broccoli Raab has 4.5 times more Calcium, 2.2 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Selenium, 3.7 times more Sodium and 2.3 times more Zinc than Cooked Frozen Brussels Sprouts.
• Both Cooked Broccoli Raab and Cooked Frozen Brussels Sprouts contain similar levels of Potassium and Water per one pound.
• 1 pound of Cooked Frozen Brussels Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 1.6 times more Omega 3 than Cooked Frozen Brussels Sprouts.
• While 1 lb of Boiled and Drained Frozen Brussels Sprouts contains 2.7 times more Carbohydrate, 3.4 times more Sugars and 1.5 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Cooked Frozen Brussels Sprouts offer comparable quantities of Protein per one pound.
• Both Cooked Broccoli Raab as well as Boiled and Drained Frozen Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one pound.