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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Cooked Broccoli Raab	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	3.9% 113kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	12.7% 9.2g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	31% 17.4g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	114% 1030μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	70.5% 0.92mg	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	139% 558μg	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	373% 336mg	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% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	713% 856μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	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	16.6% 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	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	61.3% 1.4mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10.7% 395g	3700g per day for Men 19-50 years

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

• Cooked Broccoli Raab has 7.3 times more Vitamin A, 1.6 times more Vitamin B1, 3.2 times more Vitamin B3, 1.6 times more Vitamin B5, 5.1 times more Vitamin E and 1.4 times more Vitamin K than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.7 times more Vitamin B9 and 2 times more Vitamin C than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Cooked Broccoli Raab as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Broccoli Raab has 4.5 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus, 5.6 times more Sodium and 1.7 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• Both Cooked Broccoli Raab and Frozen Brussels Sprouts, Unprepared have similar amounts of Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Broccoli Raab has 1.5 times more Omega 3 than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.6 times more Energy, 2.5 times more Carbohydrate, 3.3 times more Sugars and 1.4 times more Fiber than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Frozen Brussels Sprouts, Unprepared have similar amounts of Protein per 1 lb.
• Both Cooked Broccoli Raab as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.