Comparing Nutrients in 5 ounces Cooked Frozen Brussels Sprouts with Salt VS Boiled Red Cabbage with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%
Boiled Red Cabbage with Salt	17%	2%	81%

Macro Nutrients

	Cooked Frozen Brussels Sprouts with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.07% 11.8g	7.57% 9.84g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	6.5% 4.7g	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	2.35% 1.7g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Vitamin A	7.24% 65.2μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	24.5% 0.32mg	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	35.8% 143μg	8.5% 34μg	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	72% 64.8mg	17% 15.3mg	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	4.8% 0.72mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 274μg	56.2% 67.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts with Salt	Boiled Red Cabbage with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	8.5% 0.077mg	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	8.5% 0.68mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	13.7% 0.32mg	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	11.3% 79.4mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	24.5% 367mg	23% 346mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Brussels Sprouts with Salt VS Boiled Red Cabbage with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Frozen Brussels Sprouts with Salt vs Boiled Red Cabbage with Salt:

• 5 ounces of Cooked Frozen Brussels Sprouts with Salt have 23 times more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 4.2 times more Vitamin B9, 4.2 times more Vitamin C, 4.3 times more Vitamin E and 4.1 times more Vitamin K than Boiled Red Cabbage with Salt.
• 5 ounces of Boiled Red Cabbage with Salt have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Boiled and Drained Red Cabbage with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Brussels Sprouts with Salt vs Boiled Red Cabbage with Salt:

• 5 ounces of Cooked Frozen Brussels Sprouts with Salt have 1.7 times more Phosphorus than Boiled Red Cabbage with Salt.
• While 5 oz of Boiled and Drained Red Cabbage with Salt contain 1.6 times more Calcium, 1.6 times more Copper, 1.4 times more Iron and 3.8 times more Selenium than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Boiled Red Cabbage with Salt contain similar levels of Magnesium, Manganese, Potassium, Sodium, Zinc 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 ounces of Cooked Frozen Brussels Sprouts with Salt have 5.4 times more Omega 3, 1.6 times more Fiber and 2.4 times more Protein than Boiled Red Cabbage with Salt.
• While 5 oz of Boiled and Drained Red Cabbage with Salt contain 1.6 times more Sugars than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Boiled Red Cabbage with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Red Cabbage with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Boiled and Drained Red Cabbage with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.