Comparing Nutrients in 7 ounces Frozen Boysenberries VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Frozen Boysenberries	8%	4%	88%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Frozen Boysenberries	Brussels Sprouts	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.14% 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	18.6% 24g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	27.7% 10.5g	20% 7.54g	38g per day for Men 19-50 years
Protein	3.9% 2.2g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Boysenberries	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.5% 1.52mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	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	31.3% 125μg	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	6.84% 6.15mg	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	11.5% 1.73mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Boysenberries	Brussels Sprouts	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	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	21% 1.7mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	7.65% 53.6mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Boysenberries VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Boysenberries 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 Boysenberries vs Brussels Sprouts:

• 7 oz of Raw Brussels Sprouts contain 12.7 times more Vitamin A, 2.6 times more Vitamin B1, 2.4 times more Vitamin B2, 3.9 times more Vitamin B6, 27.4 times more Vitamin C and 22.7 times more Vitamin K than Frozen Boysenberries.
• Both Frozen Boysenberries and Brussels Sprouts provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Frozen Boysenberries have insufficient amounts of Vitamin A
• Both Frozen Boysenberries 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 Boysenberries vs Brussels Sprouts:

• 7 ounces of Frozen Boysenberries have 1.6 times more Manganese than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.6 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 2.6 times more Phosphorus, 2.8 times more Potassium, 8 times more Selenium and 1.9 times more Zinc than Frozen Boysenberries.
• Both Frozen Boysenberries and Brussels Sprouts contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Frozen Boysenberries lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Boysenberries have 1.4 times more Carbohydrate, 3.1 times more Sugars and 1.4 times more Fiber than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2 times more Omega 3 and 3.1 times more Protein than Frozen Boysenberries.
• 7 ounces of Frozen Boysenberries provide inadequate amounts of Protein
• Both Frozen Boysenberries as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Boysenberries VS Brussels Sprouts

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

Both frozen boysenberries and Brussels sprouts offer unique health benefits. Frozen boysenberries are rich in antioxidants, vitamin C, and fiber, which can help support a healthy immune system and digestion. On the other hand, Brussels sprouts are a good source of vitamin K, vitamin C, and folate, which can support bone health, immune function, and heart health. Including a variety of fruits and vegetables in your diet, such as frozen boysenberries and Brussels sprouts, can help provide a range of essential nutrients for overall health and well-being.

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

Both frozen boysenberries and Brussels sprouts can be beneficial for weight loss as they are low in calories and high in fiber, which can help you feel full and satisfied. However, Brussels sprouts are lower in calories and higher in fiber compared to boysenberries, making them a more optimal choice for weight loss. Additionally, Brussels sprouts are a good source of vitamins and minerals that can support overall health and well-being.

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

To gain more muscle while training consistently, it is important to focus on consuming a variety of nutrient-dense foods that provide adequate protein, vitamins, and minerals. Both frozen boysenberries and Brussels sprouts can be beneficial for muscle growth, but Brussels sprouts are a better choice as they are higher in protein and contain essential nutrients like vitamin C, vitamin K, and folate that support muscle recovery and growth. Incorporating a balanced diet that includes a variety of plant-based protein sources, whole grains, legumes, nuts, seeds, and plenty of fruits and vegetables will help support your muscle-building goals.

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

The environmental impact of producing frozen boysenberries is generally higher compared to Brussels sprouts. This is because berries typically require more water, pesticides, and energy for cultivation and processing, whereas Brussels sprouts are hardier and require less resources to grow. Additionally, transportation and packaging of frozen boysenberries may contribute to a higher carbon footprint compared to Brussels sprouts. Choosing locally sourced and organic options can help reduce the environmental impact of both food choices.