Comparing Nutrients in 1 pound Frozen Brussels Sprouts VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Carrots	8%	5%	87%

Macro Nutrients

	Frozen Brussels Sprouts	Carrots	Recommended Dietary Allowance
Energy	6.4% 186kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.63% 0.28g	2.67% 0.45g	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	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	30.6% 17g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Carrots	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.5% 0.92mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	139% 558μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	713% 856μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Carrots	Recommended Dietary Allowance
Calcium	11.8% 118mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	49.4% 1678mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	21% 313mg	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	11% 400g	3700g per day for Men 19-50 years

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

• Frozen Brussels Sprouts, Unprepared have 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B6, 6.5 times more Vitamin B9, 12.6 times more Vitamin C and 14.3 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 26.9 times more Vitamin A, 1.5 times more Vitamin B3 and 1.3 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Raw Carrots have similar amounts of Vitamin B5 per 1 lb.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Frozen Brussels Sprouts, Unprepared have 3.1 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.8 times more Phosphorus, 15 times more Selenium and 1.3 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.3 times more Calcium, 1.4 times more Copper and 6.9 times more Sodium than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Raw Carrots have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Brussels Sprouts, Unprepared have 67 times more Omega 3, 1.4 times more Fiber and 4.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.3 times more Sugars than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Raw Carrots have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.