Comparing Nutrients in 5 ounces Cooked Frozen Brussels Sprouts VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts	28%	7%	65%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cooked Frozen Brussels Sprouts	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.084g	0.18% 0.031g	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	3.85% 5g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	7.24% 65.2μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.76% 0.76mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	7.63% 0.099mg	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	7.1% 28.3μg	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	110% 99mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	229% 274μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	4.2% 0.096mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Brussels Sprouts VS Tomato Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Brussels Sprouts versus 5 oz of Tomato Juice 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 vs Tomato Juice with Salt:

• 5 ounces of Cooked Frozen Brussels Sprouts have 2 times more Vitamin A, 1.4 times more Vitamin B2, 4.1 times more Vitamin B6, 5.1 times more Vitamin B9, 1.6 times more Vitamin E and 84.1 times more Vitamin K than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 1.3 times more Vitamin B3 and 1.5 times more Vitamin C than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Tomato Juice with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Boiled and Drained Frozen Brussels Sprouts as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Brussels Sprouts vs Tomato Juice with Salt:

• 5 ounces of Cooked Frozen Brussels Sprouts have 2.6 times more Calcium, 1.2 times more Iron, 1.6 times more Magnesium, 3 times more Manganese, 2.9 times more Phosphorus, 1.3 times more Potassium and 2.2 times more Zinc than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 16.9 times more Sodium than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Tomato Juice with Salt contain similar levels of Copper and Water per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Frozen Brussels Sprouts as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Brussels Sprouts have 25.8 times more Omega 3, 2.4 times more Carbohydrate, 10.3 times more Fiber and 4.3 times more Protein than Tomato Juice with Salt.
• Both Cooked Frozen Brussels Sprouts and Tomato Juice with Salt offer comparable quantities of Sugars per five ounces.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Boiled and Drained Frozen Brussels Sprouts as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.