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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%

Macro Nutrients

	Boiled Spears Frozen Broccoli with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	5.83% 7.6g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	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	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	11% 4.25g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	7.24% 65.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	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	10.6% 42.5μg	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	63% 57mg	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	12.5% 1.87mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	229% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	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	11% 0.86mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	11% 78mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.5% 255mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	24.6% 369mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.32% 123g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Spears Frozen Broccoli with Salt 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 Boiled Spears Frozen Broccoli with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• 5 ounces of Boiled Spears Frozen Broccoli with Salt have 1.2 times more Vitamin A and 2.6 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, 1.4 times more Vitamin B2, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 1.9 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Cooked Frozen Brussels Sprouts with Salt provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin C per five ounces.
• Both Boiled and Drained Spears Frozen Broccoli with Salt 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 Boiled Spears Frozen Broccoli with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• 5 ounces of Boiled Spears Frozen Broccoli with Salt have 2 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.6 times more Manganese, 3.2 times more Selenium and 1.3 times more Zinc than Cooked Frozen Brussels Sprouts with Salt.
• While 5 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 1.6 times more Potassium than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Cooked Frozen Brussels Sprouts with Salt contain similar levels of Magnesium, Phosphorus, Sodium 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 3.1 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Boiled and Drained Spears Frozen Broccoli with Salt.
• Both Boiled Spears Frozen Broccoli with Salt and Cooked Frozen Brussels Sprouts with Salt offer comparable quantities of Protein per five ounces.
• Both Boiled and Drained Spears Frozen Broccoli with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.