Comparing Nutrients in 500 calories Frozen Brussels Sprouts VS Broccoli

Weight per 500 calories

• Frozen Brussels Sprouts: 1220g
• Broccoli: 1471g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	4.38% 0.74g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	75% 98g	130g per day for Men 19-50 years
Sugars	34% 24.8g	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	122% 46.3g	101% 38.2g	38g per day for Men 19-50 years
Protein	82.3% 46g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Vitamin A	42% 378μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.6% 7.8mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.48mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	198% 2.57mg	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	232% 926μg	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	1004% 904mg	1458% 1312mg	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	40.7% 6.1mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1918% 2301μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Broccoli	Recommended Dietary Allowance
Calcium	31.7% 317mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	80% 0.72mg	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	142% 11.3mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	134% 3.1mg	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	108% 756mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	133% 4512mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	33.3% 18.3μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	28.7% 1062g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Frozen Brussels Sprouts, Unprepared as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.