Comparing Nutrients in 5 ounces Broccoli VS Cooked Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Broccoli	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	1.66% 48kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	7.14% 4g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	7.24% 65.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	229% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.32% 123g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.7 times more Vitamin B5, 2 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Broccoli as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Broccoli has 1.8 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 4.2 times more Selenium, 2.2 times more Sodium and 1.7 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• Both Raw Broccoli and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Brussels Sprouts contain 2 times more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy and Sugars per 5 oz.
• Both Raw Broccoli as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.