Comparing Nutrients in 1 pound Broccoli VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Broccoli	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	5.3% 154kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	23% 12.8g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	713% 856μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	21.3% 213mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11% 405g	10.7% 395g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2 times more Vitamin B5, 1.2 times more Vitamin C and 1.6 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.5 times more Vitamin B1, 2 times more Vitamin B9 and 1.9 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw Broccoli 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 Broccoli vs Frozen Brussels Sprouts:

• Raw Broccoli has 1.8 times more Calcium, 1.5 times more Copper, 1.7 times more Selenium, 3.3 times more Sodium and 1.3 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.3 times more Iron and 1.5 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Frozen Brussels Sprouts, Unprepared have similar amounts of Magnesium, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Brussels Sprouts, Unprepared contain 2.1 times more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Frozen Brussels Sprouts, Unprepared have similar amounts of Energy, Carbohydrate and Sugars per 1 lb.
• Both Raw Broccoli as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.