Comparing Nutrients in 300 calories Frozen Spinach VS Brussels Sprouts

Weight per 300 calories

• Frozen Spinach: 1035g
• Brussels Sprouts: 698g

Raw Brussels Sprouts have 1.5 times more energy per unit of mass than Unprepared Frozen Spinach, which is low in comparison to other foods. Frozen Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Spinach or Brussels Sprouts?

Macros Ratio

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

Macro Nutrients

	Frozen Spinach	Brussels Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.85% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.6g	48% 62.4g	130g per day for Men 19-50 years
Sugars	9.27% 6.72g	21% 15.3g	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	2.57% 1.86g	8.95% 6.5g	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	% 2.5g	% 5.65g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 3.2g	g per day for Men 19-50 years
Fiber	79% 30g	69.8% 26.5g	38g per day for Men 19-50 years
Protein	67% 37.6g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	674% 6062μg	29.5% 265μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	178% 2.3mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.8% 5.24mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.4% 0.97mg	43% 2.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	118% 1.53mg	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	375% 1500μg	106% 426μg	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	63.2% 57mg	659% 593mg	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	200% 30mg	41% 6.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3207% 3848μg	1029% 1235μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Brussels Sprouts	Recommended Dietary Allowance
Calcium	133% 1334mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	54.3% 0.49mg	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	244% 19.6mg	122% 9.77mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	38.2% 160mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	102% 2.35mg	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	72.4% 507mg	68.8% 481mg	700mg per day for Men 19-50 years
Potassium	105% 3579mg	80% 2714mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	20.3% 11μg	55μg per day for Men 19-50 years
Sodium	51% 766mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	25.2% 933g	16.2% 600g	3700g per day for Men 19-50 years

Frozen Spinach VS Brussels Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Spinach or Brussels Sprouts?

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

• 300 calories of Frozen Spinach have 22.9 times more Vitamin A, 3.7 times more Vitamin B2, 3.5 times more Vitamin B9, 4.9 times more Vitamin E and 3.1 times more Vitamin K than Brussels Sprouts.
• While 300 kcal of Raw Brussels Sprouts contain 2.2 times more Vitamin B5 and 10.4 times more Vitamin C than Unprepared Frozen Spinach.
• Both Frozen Spinach and Brussels Sprouts provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 300 calories.
• Both Unprepared Frozen Spinach as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen Spinach have 4.6 times more Calcium, 3.1 times more Copper, 2 times more Iron, 4.8 times more Magnesium, 3.1 times more Manganese, 1.3 times more Potassium, 5.6 times more Selenium, 4.4 times more Sodium, 2 times more Zinc and 1.6 times more Water than Brussels Sprouts.
• Both Frozen Spinach and Brussels Sprouts contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Spinach have 2.8 times more Fat, 1.2 times more Omega 3 and 1.6 times more Protein than Brussels Sprouts.
• While 300 kcal of Raw Brussels Sprouts contain 1.4 times more Carbohydrate, 2.3 times more Sugars and 3.5 times more Fructose than Unprepared Frozen Spinach.
• Both Frozen Spinach and Brussels Sprouts offer comparable quantities of Energy and Fiber per 300 calories.
• Both Unprepared Frozen Spinach as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 300 calories.