Comparing Nutrients in 5 ounces Brussels Sprouts VS Cooked Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	2.1% 61kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	8.77% 0.14g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	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	9.76% 12.7g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	1.8% 1.3g	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	% 1.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	8.56% 4.8g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	6% 54μg	7.24% 65.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.76% 0.44mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	21.6% 86.5μg	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	134% 120mg	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	8.3% 1.25mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	229% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	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	25% 2mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	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	14% 98mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.32% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cooked Frozen Brussels Sprouts per 5 oz

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

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

• 5 ounces of Brussels Sprouts have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin C and 1.7 times more Vitamin E than Cooked Frozen Brussels Sprouts.
• While 5 oz of Boiled and Drained Frozen Brussels Sprouts contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Frozen Brussels Sprouts provide similar amounts of Vitamin A, Vitamin B5 and Vitamin K per five ounces.
• Both Raw Brussels Sprouts as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Brussels Sprouts have 1.6 times more Calcium, 2.1 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium and 1.8 times more Zinc than Cooked Frozen Brussels Sprouts.
• Both Brussels Sprouts and Cooked Frozen Brussels Sprouts contain similar levels of Water per five ounces.
• 5 ounces of Cooked Frozen Brussels Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Brussels Sprouts contain 1.3 times more Omega 3 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Frozen Brussels Sprouts offer comparable quantities of Carbohydrate, Sugars, Fiber and Protein per five ounces.
• Both Raw Brussels Sprouts as well as Boiled and Drained Frozen Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in five ounces.