Comparing Nutrients in 500 calories Brussels Sprouts VS Frozen Brussels Sprouts

Weight per 500 calories

• Brussels Sprouts: 1163g
• Frozen Brussels Sprouts: 1220g

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

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

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	3.08% 0.52g	4.38% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	73.7% 96g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	15% 11g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.35g	NA	g per day for Men 19-50 years
Fiber	116% 44g	122% 46.3g	38g per day for Men 19-50 years
Protein	70% 39.3g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	49% 442μg	42% 378μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.5% 1.05mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	48.6% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	69.5% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	189% 2.46mg	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	177% 709μg	375% 1500μg	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	1098% 988mg	1004% 904mg	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	68.2% 10.2mg	40.7% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1715% 2058μg	1918% 2301μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	49% 488mg	31.7% 317mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	44.7% 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	203% 16.3mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	63.7% 267mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	165% 3.8mg	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	115% 802mg	108% 756mg	700mg per day for Men 19-50 years
Potassium	133% 4523mg	133% 4512mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	33.3% 18.3μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	8.13% 122mg	1500mg per day for Men 19-50 years
Zinc	44.4% 4.9mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	27% 1000g	28.7% 1062g	3700g per day for Men 19-50 years

Brussels Sprouts VS Frozen Brussels Sprouts Nutrients Per 500 Kcal

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

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

• 500 calories of Brussels Sprouts have 1.3 times more Vitamin B1 and 1.7 times more Vitamin E than Frozen Brussels Sprouts.
• While 500 kcal of Frozen Brussels Sprouts, Unprepared contain 1.4 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Frozen Brussels Sprouts provide similar amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 500 calories.
• Both Raw Brussels Sprouts as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Brussels Sprouts have 1.5 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2.4 times more Sodium and 1.3 times more Zinc than Frozen Brussels Sprouts.
• Both Brussels Sprouts and Frozen Brussels Sprouts contain similar levels of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

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