Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Brussels Sprouts	Recommended Dietary Allowance
Energy	5.3% 154kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	16.7% 21.8g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	0.56% 0.41g	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	% 0.91g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 2.1g	g per day for Men 19-50 years
Fiber	44% 16.8g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	32.5% 18g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	304% 2735μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	137% 549μg	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	11% 9.98mg	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	107% 16mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Brussels Sprouts	Recommended Dietary Allowance
Calcium	69.4% 694mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	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	111% 8.9mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	32.4% 227mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11% 403g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Chopped Or Leaf Frozen Spinach 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 Boiled Chopped Or Leaf Frozen Spinach vs Brussels Sprouts:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach has 15.9 times more Vitamin A, 2 times more Vitamin B2, 2 times more Vitamin B9, 4 times more Vitamin E and 3.1 times more Vitamin K than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.8 times more Vitamin B1, 1.7 times more Vitamin B3, 4.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 38.6 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach have insufficient amounts of Vitamin B5
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Chopped Or Leaf Frozen Spinach vs Brussels Sprouts:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach has 3.6 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 3.6 times more Magnesium, 2.1 times more Manganese, 3.4 times more Selenium and 3.9 times more Sodium than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.4 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Brussels Sprouts contain similar levels of Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach has 3.7 times more Omega 3 than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.9 times more Carbohydrate and 4.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Brussels Sprouts offer comparable quantities of Fiber and Protein per one pound.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in one pound.