Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Frozen Broccoli Spears	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	12% 15.6g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	5.56% 4.03g	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	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	NA	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	20% 7.54g	38g per day for Men 19-50 years
Protein	11% 6.07g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	31% 0.4mg	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	46.6% 187μg	61% 244μg	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	151% 136mg	163% 147mg	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	18% 2.68mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	312% 374μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	7.28% 0.065mg	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% 1.43mg	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	27% 0.62mg	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	16.7% 117mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Frozen Brussels Sprouts per 7 oz

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

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

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Vitamin A and 2.7 times more Vitamin E than Frozen Brussels Sprouts.
• While 7 oz of Frozen Brussels Sprouts, Unprepared contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B3, 1.3 times more Vitamin B9 and 1.9 times more Vitamin K than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Brussels Sprouts provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per seven ounces.
• Both Frozen Broccoli Spears as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Frozen Brussels Sprouts:

• 7 ounces of Frozen Broccoli Spears have 1.6 times more Calcium and 1.3 times more Selenium than Frozen Brussels Sprouts.
• While 7 oz of Frozen Brussels Sprouts, Unprepared contain 1.3 times more Iron and 1.5 times more Potassium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Frozen Brussels Sprouts contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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

Frequently Asked Questions about Frozen Broccoli Spears VS Frozen Brussels Sprouts

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

Both frozen broccoli spears and frozen Brussels sprouts are excellent sources of vitamins, minerals, and antioxidants. Broccoli is particularly high in vitamin C, vitamin K, and folate, while Brussels sprouts are rich in vitamin K, vitamin C, and fiber. Both vegetables can support a healthy immune system, aid in digestion, and provide important nutrients for overall health. It's great to include a variety of vegetables in your diet to ensure you are getting a wide range of nutrients.

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

Both frozen broccoli spears and frozen Brussels sprouts are excellent choices 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 slightly lower in calories and higher in fiber compared to broccoli spears, making them a slightly better option for weight loss. Incorporating either of these vegetables into your diet can help support your weight loss goals.

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

Both frozen broccoli spears and frozen Brussels sprouts are excellent choices for gaining muscle while training consistently. They are both high in protein, fiber, vitamins, and minerals that are essential for muscle growth and recovery. However, Brussels sprouts are slightly higher in protein and also contain more vitamin C, which can help with muscle repair and immune function. Therefore, incorporating both into your diet can be beneficial for muscle growth and overall health.

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

Both frozen broccoli spears and frozen Brussels sprouts have a relatively low environmental impact compared to animal products. However, broccoli tends to have a slightly higher impact in terms of water and energy usage compared to Brussels sprouts. Overall, both options are more sustainable choices compared to animal-based foods.