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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%
Cooked Frozen Chopped Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Cooked Frozen Brussels Sprouts with Salt	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	12.7% 16.5g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	4.02% 2.9g	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	21.4% 8.14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	13% 7.22g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts with Salt	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.66% 1.07mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	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	50% 200μg	27.8% 111μg	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	101% 91mg	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	6.75% 1mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts with Salt	Cooked Frozen Chopped Broccoli with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	12% 0.95mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	17.8% 0.41mg	19.2% 0.44mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	34.3% 514mg	34.4% 516mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Frozen Brussels Sprouts with Salt have 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.2 times more Vitamin B5, 2.2 times more Vitamin B6, 1.8 times more Vitamin B9 and 2.2 times more Vitamin K than Cooked Frozen Chopped Broccoli with Salt.
• While 7 oz of Boiled Chopped Frozen Broccoli, drained with Salt contain 2.6 times more Vitamin E than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Cooked Frozen Chopped Broccoli with Salt provide similar amounts of Vitamin A, Vitamin B3 and Vitamin C per seven ounces.
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Boiled Chopped Frozen Broccoli, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Frozen Brussels Sprouts with Salt have 1.4 times more Magnesium and 2 times more Potassium than Cooked Frozen Chopped Broccoli with Salt.
• While 7 oz of Boiled Chopped Frozen Broccoli, drained with Salt contain 1.3 times more Calcium and 1.3 times more Iron than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Cooked Frozen Chopped Broccoli with Salt contain similar levels of Copper, Manganese, Phosphorus, Sodium, Zinc and Water per seven ounces.
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Boiled Chopped Frozen Broccoli, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Brussels Sprouts with Salt have 3.1 times more Omega 3, 1.6 times more Carbohydrate, 1.4 times more Sugars and 1.4 times more Fiber than Cooked Frozen Chopped Broccoli with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Cooked Frozen Chopped Broccoli with Salt offer comparable quantities of Protein per seven ounces.
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Boiled Chopped Frozen Broccoli, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.