Comparing Nutrients in 7 ounces Frozen Asparagus VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Frozen Asparagus	41%	7%	52%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Frozen Asparagus	Brussels Sprouts	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	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	2.55% 1.85g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	20% 7.54g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Asparagus	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	33.4% 0.43mg	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	95% 379μg	30.3% 121μg	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	70% 63mg	187% 169mg	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	NA	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Asparagus	Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	15.4% 0.14mg	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	18% 1.45mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	29% 0.67mg	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	18% 127mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	14.8% 502mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.92% 182g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Asparagus VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Asparagus versus 7 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Asparagus vs Brussels Sprouts:

• 7 ounces of Frozen Asparagus have 1.2 times more Vitamin A, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.1 times more Vitamin B9 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 2.7 times more Vitamin C than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Brussels Sprouts provide similar amounts of Vitamin B1 per seven ounces.
• Both Frozen Asparagus, Unprepared as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Asparagus vs Brussels Sprouts:

• 7 ounces of Frozen Asparagus have 2 times more Copper and 1.4 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.7 times more Calcium, 1.9 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese and 1.5 times more Potassium than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Brussels Sprouts contain similar levels of Phosphorus, Selenium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Brussels Sprouts contain 19.8 times more Omega 3, 2.2 times more Carbohydrate and 2 times more Fiber than Frozen Asparagus, Unprepared.
• Both Frozen Asparagus and Brussels Sprouts offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Asparagus provide inadequate amounts of Omega 3
• Both Frozen Asparagus, Unprepared as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Asparagus VS Brussels Sprouts

What are the health benefits of Frozen Asparagus compared to Brussels Sprouts?

Both frozen asparagus and Brussels sprouts are nutritious vegetables that offer a variety of health benefits. Asparagus is a good source of fiber, folate, and vitamins A, C, and K. It also contains antioxidants that may help reduce inflammation and support digestive health. On the other hand, Brussels sprouts are rich in fiber, vitamins C and K, and antioxidants. They also contain compounds that may have anti-cancer properties and support heart health. Ultimately, both vegetables can be a valuable addition to a balanced vegan diet, providing essential nutrients and promoting overall health.

Can I lose weight easier by eating more Frozen Asparagus or Brussels Sprouts?

Both frozen asparagus and Brussels sprouts are low in calories and high in fiber, making them great choices for weight loss. However, Brussels sprouts are slightly lower in calories and higher in fiber compared to asparagus. Therefore, incorporating Brussels sprouts into your diet may help you lose weight more easily. Remember to pair them with other nutrient-dense foods and maintain a balanced diet for optimal weight loss results.

Should I eat more Frozen Asparagus or more Brussels Sprouts to gain more muscles while training consistently?

Both frozen asparagus and Brussels sprouts are excellent choices for muscle gain due to their high protein content and nutrient density. However, Brussels sprouts are slightly higher in protein and also contain more vitamin C, which is important for muscle recovery and growth. Therefore, incorporating more Brussels sprouts into your diet may be beneficial for muscle building while training consistently.

What is the environmental impact of producing Frozen Asparagus compared to Brussels Sprouts?

Both frozen asparagus and Brussels sprouts have a lower environmental impact compared to many other types of produce due to their relatively low water and land requirements. However, Brussels sprouts generally have a slightly lower carbon footprint compared to asparagus because they are typically grown closer to the ground and require less energy for transportation. Additionally, Brussels sprouts are known for their resilience to pests and diseases, reducing the need for chemical pesticides. Overall, both frozen asparagus and Brussels sprouts are good choices for environmentally conscious consumers.