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

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts with Salt	24%	10%	66%
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Boiled Brussels Sprouts with Salt	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	3.94% 2.86g	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	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts with Salt	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	20% 0.26mg	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	29.8% 119μg	15% 59.5μg	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	137% 123mg	88.4% 79.6mg	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	5.7% 0.85mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	165% 197μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts with Salt	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	9.5% 0.085mg	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	29.8% 2.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	28% 0.64mg	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% 111mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.77% 176g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Brussels Sprouts with Salt have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B6, 2 times more Vitamin B9, 1.5 times more Vitamin C and 1.4 times more Vitamin K than Boiled Spears Frozen Broccoli with Salt.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli with Salt contain 1.4 times more Vitamin A and 3.1 times more Vitamin E than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Boiled Spears Frozen Broccoli with Salt provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Brussels Sprouts with Salt have 1.9 times more Copper, 2 times more Iron and 1.8 times more Potassium than Boiled Spears Frozen Broccoli with Salt.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli with Salt contain 1.4 times more Calcium, 1.4 times more Manganese and 1.3 times more Selenium than Boiled and Drained Brussels Sprouts with Salt.
• Both Boiled Brussels Sprouts with Salt and Boiled Spears Frozen Broccoli with Salt contain similar levels of Magnesium, Phosphorus, Sodium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Brussels Sprouts with Salt have 4.1 times more Omega 3, 1.3 times more Carbohydrate and 1.2 times more Sugars than Boiled Spears Frozen Broccoli with Salt.
• Both Boiled Brussels Sprouts with Salt and Boiled Spears Frozen Broccoli with Salt offer comparable quantities of Fiber and Protein per seven ounces.
• Both Boiled and Drained Brussels Sprouts with Salt as well as Boiled and Drained Spears Frozen Broccoli with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.