Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Boiled Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Boiled Brussels Sprouts with Salt	24%	10%	66%

Macro Nutrients

	Frozen Chopped Broccoli	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	11% 14g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	4.76% 3.45g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27% 0.35mg	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	33.2% 133μg	29.8% 119μg	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	124% 112mg	137% 123mg	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	16% 2.42mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	18.3% 0.16mg	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	20% 1.6mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	19.6% 0.45mg	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% 99mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	34% 510mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Boiled Brussels Sprouts with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Boiled Brussels Sprouts with Salt:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Vitamin A and 2.8 times more Vitamin E than Boiled Brussels Sprouts with Salt.
• While 7 oz of Boiled and Drained Brussels Sprouts with Salt contain 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 1.7 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Brussels Sprouts with Salt provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B9 and Vitamin C per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Brussels Sprouts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Boiled Brussels Sprouts with Salt:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Calcium, 1.3 times more Manganese, 1.9 times more Selenium and 1.5 times more Zinc than Boiled Brussels Sprouts with Salt.
• While 7 oz of Boiled and Drained Brussels Sprouts with Salt contain 2.2 times more Copper, 1.5 times more Iron, 1.5 times more Potassium and 10.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Brussels Sprouts with Salt contain similar levels of Magnesium, Phosphorus and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Brussels Sprouts with Salt contain 1.6 times more Omega 3, 1.5 times more Carbohydrate and 1.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Boiled Brussels Sprouts with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled and Drained Brussels Sprouts with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.