Comparing Nutrients in 7 ounces Boiled Brussels Sprouts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Brussels Sprouts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	42% 54.6g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	0.79% 0.58g	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	0% 0g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	12% 4.56g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	26.3% 0.34mg	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	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	137% 123mg	26% 23.4mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	32% 0.29mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	19% 0.43mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.77% 176g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Brussels Sprouts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Brussels Sprouts have more Vitamin A, 2.6 times more Vitamin B2, 2.7 times more Vitamin B9, 5.3 times more Vitamin C, 4.3 times more Vitamin E and 61 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Boiled and Drained Brussels Sprouts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Brussels Sprouts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Brussels Sprouts have 2.8 times more Calcium, 1.6 times more Iron, 15 times more Selenium and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Copper, 1.4 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and 18.6 times more Sodium than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Brussels Sprouts have 9.6 times more Omega 3 and 6 times more Sugars than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.5 times more Energy, 10.3 times more Fat, 10.6 times more Saturated Fat, 3.6 times more Omega 6 and 3.9 times more Carbohydrate than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber and Protein per 7 oz.
• Both Boiled and Drained Brussels Sprouts as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.