Comparing Nutrients in 5 ounces Frozen Asparagus VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Frozen Asparagus	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	1.17% 34kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.47% 5.8g	8.57% 11g	130g per day for Men 19-50 years
Sugars	NA	3.97% 2.88g	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	7.1% 2.7g	14% 5.4g	38g per day for Men 19-50 years
Protein	8.18% 4.58g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	7.4% 66.6μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	5.65% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	8.08% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	22% 0.29mg	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	67.7% 271μg	43.6% 174μg	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	50% 45mg	117% 105mg	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	NA	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	223% 267μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	5.2% 0.047mg	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	13% 1.03mg	16.5% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	19% 0.44mg	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	13% 91mg	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	10.5% 359mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.34% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Frozen Brussels Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Asparagus versus 5 oz of Frozen Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Asparagus vs Frozen Brussels Sprouts:

• 5 ounces of Frozen Asparagus have 1.5 times more Vitamin A, 1.9 times more Vitamin B3 and 1.6 times more Vitamin B9 than Frozen Brussels Sprouts.
• While 5 oz of Frozen Brussels Sprouts, Unprepared contain 1.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.3 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Frozen Brussels Sprouts provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Frozen Asparagus, Unprepared as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Asparagus vs Frozen Brussels Sprouts:

• 5 ounces of Frozen Asparagus have 4.2 times more Copper and 1.9 times more Zinc than Frozen Brussels Sprouts.
• While 5 oz of Frozen Brussels Sprouts, Unprepared contain 1.3 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese and 1.5 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Frozen Brussels Sprouts contain similar levels of Calcium, Phosphorus, Selenium and Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Brussels Sprouts, Unprepared contain 26.8 times more Omega 3, 1.9 times more Carbohydrate and 2 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Frozen Brussels Sprouts offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Asparagus provide inadequate amounts of Omega 3
• Both Frozen Asparagus, Unprepared as well as Frozen Brussels Sprouts, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.