Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Cooked Frozen Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	4.07% 2.95g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	7.1% 4g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	7.24% 65.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	31.5% 0.41mg	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	23.7% 95μg	35.8% 143μg	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	89% 80mg	72% 64.8mg	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	11.5% 1.73mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	229% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	5.35% 0.048mg	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	14.4% 1.15mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	12.7% 0.29mg	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	10% 71mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.32% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Frozen Brussels Sprouts with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Cooked Frozen Brussels Sprouts with Salt:

• 5 ounces of Frozen Chopped Broccoli have 1.2 times more Vitamin C and 2.4 times more Vitamin E than Cooked Frozen Brussels Sprouts with Salt.
• While 5 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Brussels Sprouts with Salt provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Cooked Frozen Brussels Sprouts with Salt:

• 5 ounces of Frozen Chopped Broccoli have 2.2 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese, 4.7 times more Selenium and 2 times more Zinc than Cooked Frozen Brussels Sprouts with Salt.
• While 5 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 1.4 times more Potassium and 10.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Brussels Sprouts with Salt contain similar levels of Copper, Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Cooked Frozen Brussels Sprouts with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 1.7 times more Carbohydrate, 1.5 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Brussels Sprouts with Salt offer comparable quantities of Omega 3 per five ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Frozen Brussels Sprouts, drained with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.