Comparing Nutrients in 1 pound Brussels Sprouts VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Brussels Sprouts	Frozen Spinach	Recommended Dietary Allowance
Energy	6.73% 195kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0% 0g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 1.1g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	34.6% 13g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	19% 172μg	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	1406% 1687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Frozen Spinach	Recommended Dietary Allowance
Calcium	19% 191mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	72.6% 0.65mg	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	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	139% 3.2mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Frozen Spinach per 1 lb

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

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

• 1 pound of Brussels Sprouts has 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 3.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 15.5 times more Vitamin C than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 15.4 times more Vitamin A, 2.5 times more Vitamin B2, 2.4 times more Vitamin B9, 3.3 times more Vitamin E and 2.1 times more Vitamin K than Raw Brussels Sprouts.
• 1 pound of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Raw Brussels Sprouts as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Brussels Sprouts has 1.4 times more Phosphorus than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 3.1 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 3.8 times more Selenium, 3 times more Sodium and 1.3 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Frozen Spinach contain similar levels of Potassium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brussels Sprouts has 1.2 times more Omega 3, 2.1 times more Carbohydrate, 3.4 times more Sugars and 1.3 times more Fiber than Frozen Spinach.
• Both Brussels Sprouts and Frozen Spinach offer comparable quantities of Protein per one pound.
• Both Raw Brussels Sprouts as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in one pound.