Comparing Nutrients in 1 pound Cooked Frozen Kale VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Kale	27%	25%	48%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cooked Frozen Kale	Brussels Sprouts	Recommended Dietary Allowance
Energy	5.63% 163kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	95% 1.52g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	6.9% 1.17g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	13.8% 9.98g	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	2.63% 1.9g	5.8% 4.2g	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	% 2.45g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 2.1g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	24% 13.3g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Kale	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	76.4% 0.99mg	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	73.7% 295μg	69% 277μg	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	89.7% 80.7mg	428% 386mg	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	48.7% 7.3mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Kale	Brussels Sprouts	Recommended Dietary Allowance
Calcium	68% 680mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	35.3% 0.32mg	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	47.6% 3.8mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	66.5% 1.53mg	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	27.2% 191mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11% 407g	10.5% 390g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Frozen Kale has 3.8 times more Vitamin A, 1.6 times more Vitamin B2, 1.8 times more Vitamin E and 2.4 times more Vitamin K than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 2.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.8 times more Vitamin C than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Brussels Sprouts provide similar amounts of Vitamin B9 per one pound.
• Both Boiled and Drained Frozen Kale as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Frozen Kale has 3.6 times more Calcium and 1.6 times more Manganese than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.7 times more Iron, 1.6 times more Phosphorus, 2.7 times more Potassium, 1.6 times more Selenium and 1.6 times more Zinc than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Brussels Sprouts contain similar levels of Copper, Magnesium and Water per one pound.
• 1 pound of Cooked Frozen Kale lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Frozen Kale has 3.4 times more Omega 3 than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.7 times more Carbohydrate, 1.8 times more Sugars and 1.7 times more Fiber than Boiled and Drained Frozen Kale.
• Both Cooked Frozen Kale and Brussels Sprouts offer comparable quantities of Protein per one pound.
• Both Boiled and Drained Frozen Kale as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one pound.