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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.69% 0.12g	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	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	5.7% 4.13g	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	21.4% 8.14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	6.66% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	44% 0.57mg	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	50% 200μg	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	101% 91mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	320% 384μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	11% 111mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	7.5% 0.067mg	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	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	17.8% 0.41mg	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	17% 575mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.65% 172g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cooked Frozen 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 Cooked Frozen Brussels Sprouts with Salt:

• 7 ounces of Frozen Chopped Broccoli have 1.2 times more Vitamin C and 2.4 times more Vitamin E than Cooked Frozen Brussels Sprouts with Salt.
• While 7 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.4 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Brussels Sprouts with Salt provide similar amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese, 4.7 times more Selenium and 2 times more Zinc than Cooked Frozen Brussels Sprouts with Salt.
• While 7 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 1.4 times more Potassium and 10.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Brussels Sprouts with Salt contain similar levels of Copper, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Frozen Brussels Sprouts with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 1.7 times more Carbohydrate, 1.5 times more Sugars, 1.4 times more Fiber and 1.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Frozen Brussels Sprouts with Salt offer comparable quantities of Omega 3 per seven ounces.
• Both Frozen Chopped Broccoli, Unprepared as well as Boiled Frozen Brussels Sprouts, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.