Comparing Nutrients in 300 calories Frozen Brussels Sprouts VS Broccoli

Weight per 300 calories

• Frozen Brussels Sprouts: 732g
• Broccoli: 882g

Frozen Brussels Sprouts have 1.2 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Frozen Brussels Sprouts or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Broccoli	27%	8%	65%

Macro Nutrients

	Frozen Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.61g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	2.63% 0.45g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.2% 57.5g	45% 58.6g	130g per day for Men 19-50 years
Sugars	20.5% 15g	20.7% 15g	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	NA	8.28% 6g	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	NA	% 4.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	73% 28g	60.4% 23g	38g per day for Men 19-50 years
Protein	49.4% 27.7g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.7% 0.89mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.67mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	119% 1.54mg	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	225% 900μg	139% 556μg	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	602% 542mg	875% 787mg	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	24.4% 3.66mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1151% 1381μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Calcium	19% 190mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	48% 0.43mg	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	85% 6.8mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	80.6% 1.85mg	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	65% 454mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	4.88% 73mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	17.2% 637g	21.3% 788g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Brussels Sprouts vs Broccoli:

• Frozen Brussels Sprouts, Unprepared have 1.2 times more Vitamin B1, 1.6 times more Vitamin B9 and 1.5 times more Vitamin K than Raw Broccoli.
• While Raw Broccoli contains 2.4 times more Vitamin B5, 1.5 times more Vitamin C and 1.9 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Raw Broccoli have similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Brussels Sprouts vs Broccoli:

• Frozen Brussels Sprouts, Unprepared have 1.2 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 2.2 times more Calcium, 1.8 times more Copper, 1.3 times more Magnesium, 1.3 times more Phosphorus, 2 times more Selenium, 4 times more Sodium and 1.6 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Raw Broccoli have similar amounts of Iron, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Brussels Sprouts, Unprepared have 1.8 times more Omega 3 and 1.2 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Saturated Fat than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Raw Broccoli have similar amounts of Energy, Fat, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.