Comparing Nutrients in 1 pound Brussels Sprouts VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	6.73% 195kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	31.2% 40.6g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	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	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	19% 172μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	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	69% 277μg	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	428% 386mg	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	26.6% 4mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	713% 856μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	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	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	79.4% 6.35mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	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	44.7% 313mg	40% 281mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	49.4% 1678mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	10.5% 390g	10.7% 395g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 1.2 times more Vitamin A, 1.3 times more Vitamin B1 and 1.8 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.4 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 1 lb.
• Both Raw Brussels Sprouts 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 Brussels Sprouts vs Frozen Brussels Sprouts:

• Raw Brussels Sprouts have 1.6 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 2.5 times more Sodium and 1.4 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• Both Raw Brussels Sprouts and Frozen Brussels Sprouts, Unprepared have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

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