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

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	6.73% 195kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	31.2% 40.6g	29% 37.7g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	5.8% 4.2g	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	% 3.67g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	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	27.4% 15.3g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	19% 172μg	23% 209μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	15.2% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	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	69% 277μg	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	428% 386mg	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	26.6% 4mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	731% 878μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	19% 191mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	79.4% 6.35mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	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	44.7% 313mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	38.7% 1315mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10.6% 393g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cooked Frozen Brussels Sprouts per 1 lb

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

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

• 1 pound of Brussels Sprouts has 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin C and 1.7 times more Vitamin E than Cooked Frozen Brussels Sprouts.
• While 1 lb of Boiled and Drained Frozen Brussels Sprouts contains 1.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Frozen Brussels Sprouts provide similar amounts of Vitamin A, Vitamin B5 and Vitamin K per one pound.
• Both Raw Brussels Sprouts as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Brussels Sprouts has 1.6 times more Calcium, 2.1 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium and 1.8 times more Zinc than Cooked Frozen Brussels Sprouts.
• Both Brussels Sprouts and Cooked Frozen Brussels Sprouts contain similar levels of Water per one pound.
• 1 pound of Cooked Frozen Brussels Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Frozen Brussels Sprouts contains 1.3 times more Omega 3 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Frozen Brussels Sprouts offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per one pound.
• Both Raw Brussels Sprouts as well as Boiled and Drained Frozen Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one pound.