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

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	6.4% 186kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	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	27.4% 35.7g	29% 37.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	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	45.4% 17.2g	49% 18.6g	38g per day for Men 19-50 years
Protein	30.6% 17g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	23% 209μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	15.2% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	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	139% 558μg	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	373% 336mg	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	15% 2.27mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	713% 856μg	731% 878μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	11.8% 118mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	52.7% 4.2mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	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	40% 281mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.6% 393g	3700g per day for Men 19-50 years

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

• Frozen Brussels Sprouts, Unprepared have 1.2 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.5 times more Vitamin A and 1.4 times more Vitamin B6 than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K per 1 lb.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Brussels Sprouts, Unprepared have 1.9 times more Iron, 1.5 times more Manganese, 1.3 times more Potassium, 2.5 times more Selenium and 1.3 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.5 times more Sodium than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Calcium, Copper, Magnesium, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of macro-nutrients per 1 lb
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.