Comparing Nutrients in 1 pound Boiled Brussels Sprouts with Salt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts with Salt	24%	10%	66%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Brussels Sprouts with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	5.63% 163kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.45% 0.46g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.8% 32.2g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	11% 7.9g	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.75mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	61% 0.79mg	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	68% 272μg	107% 426μg	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	312% 281mg	344% 310mg	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	13% 1.95mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	530% 636μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts with Salt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16.3% 163mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	18% 0.16mg	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	68% 5.44mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	50.5% 1.16mg	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	36.3% 254mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	77.7% 1166mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11% 403g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts with Salt VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Brussels Sprouts with Salt vs Frozen Broccoli Spears:

• 1 pound of Boiled Brussels Sprouts with Salt has 1.5 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.4 times more Vitamin K than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.6 times more Vitamin B9 and 3.1 times more Vitamin E than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Frozen Broccoli Spears provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per one pound.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Brussels Sprouts with Salt vs Frozen Broccoli Spears:

• 1 pound of Boiled Brussels Sprouts with Salt has 2.3 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.3 times more Potassium and 15.1 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.3 times more Selenium than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Frozen Broccoli Spears contain similar levels of Calcium, Manganese, Phosphorus, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Brussels Sprouts with Salt has 1.4 times more Omega 3 and 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• Both Boiled Brussels Sprouts with Salt and Frozen Broccoli Spears offer comparable quantities of Sugars, Fiber and Protein per one pound.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in one pound.