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

Weight per 500 calories

• Frozen Brussels Sprouts: 1220g
• Cooked Frozen Brussels Sprouts: 1191g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Frozen Brussels Sprouts or Cooked Frozen Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	4.8% 4.64g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	96% 1.54g	1.6g per day for Men 19-50 years
Omega 6	4.38% 0.74g	4.13% 0.7g	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	76% 99g	130g per day for Men 19-50 years
Sugars	34% 24.8g	34% 24.8g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	122% 46.3g	128% 49g	38g per day for Men 19-50 years
Protein	82.3% 46g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	42% 378μg	61% 548μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	102% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	103% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.6% 7.8mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.48mg	81.4% 4.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	189% 2.46mg	265% 3.44mg	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	301% 1202μg	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	604% 544mg	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	40.5% 6.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1918% 2301μg	1920% 2304μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	31.7% 317mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	45% 0.4mg	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	71.4% 5.7mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	107% 2.45mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	133% 4512mg	102% 3452mg	3400mg per day for Men 19-50 years
Selenium	33.3% 18.3μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	8.13% 122mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	28.7% 1062g	28% 1033g	3700g per day for Men 19-50 years

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

• Frozen Brussels Sprouts, Unprepared have 1.2 times more Vitamin B3, 1.2 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.4 times more Vitamin A and 1.4 times more Vitamin B6 than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K per 500 kcal.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Brussels Sprouts, Unprepared have 2 times more Iron, 1.5 times more Manganese, 1.3 times more Potassium, 2.6 times more Selenium and 1.3 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.5 times more Sodium than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Calcium, Copper, Magnesium, Phosphorus and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of macro-nutrients per 500 kcal
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.