Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Brussels Sprouts

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Brussels Sprouts: 1163g

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

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	3.08% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	80% 104g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	35.3% 25.6g	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	15% 11g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.35g	g per day for Men 19-50 years
Fiber	141% 53.6g	116% 44g	38g per day for Men 19-50 years
Protein	99% 55.4g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	101% 911μg	49% 442μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	80.5% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	196% 2.55mg	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	250% 1000μg	177% 709μg	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	796% 716mg	1098% 988mg	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	157% 23.6mg	68.2% 10.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	1715% 2058μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Brussels Sprouts	Recommended Dietary Allowance
Calcium	59% 589mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	90% 0.81mg	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	136% 11mg	203% 16.3mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	63.7% 267mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	170% 3.9mg	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	125% 875mg	115% 802mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	133% 4523mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	44.4% 4.9mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	27% 1000g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Brussels Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Brussels Sprouts?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Brussels Sprouts:

• 500 calories of Cooked Chopped Frozen Broccoli have 2.1 times more Vitamin A, 1.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.6 times more Vitamin B1, 1.4 times more Vitamin C and 1.3 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Brussels Sprouts provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Brussels Sprouts:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.2 times more Calcium and 1.6 times more Water than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.3 times more Copper, 1.5 times more Iron, 1.8 times more Potassium, 1.5 times more Selenium and 1.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Brussels Sprouts contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 1.2 times more Fiber and 1.4 times more Protein than Brussels Sprouts.
• While 500 kcal of Raw Brussels Sprouts contain 1.5 times more Omega 3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Brussels Sprouts offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Boiled Chopped Frozen Broccoli as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in 500 calories.