Comparing Nutrients in 7 ounces Cooked Frozen Brussels Sprouts with Salt VS Freshly Harvest Common Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%
Freshly Harvest Common Cabbage	17%	6%	77%

Macro Nutrients

	Cooked Frozen Brussels Sprouts with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.41% 0.069g	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	8.2% 10.7g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	NA	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	12% 4.56g	38g per day for Men 19-50 years
Protein	13% 7.22g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Vitamin A	10% 91μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.66% 1.07mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	14.5% 0.19mg	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	28.3% 113μg	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	112% 101mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts with Salt	Freshly Harvest Common Cabbage	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	5.07% 0.046mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	17.8% 0.41mg	13.7% 0.32mg	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	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	34.3% 514mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Brussels Sprouts with Salt VS Freshly Harvest Common Cabbage per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Brussels Sprouts with Salt versus 7 oz of Freshly Harvest Common Cabbage 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 Freshly Harvest Common Cabbage:

• 7 ounces of Cooked Frozen Brussels Sprouts with Salt have 7.7 times more Vitamin A, 2.1 times more Vitamin B1, 3.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Freshly Harvest Common Cabbage.
• Both Cooked Frozen Brussels Sprouts with Salt and Freshly Harvest Common Cabbage provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Freshly Harvest Common Cabbage have insufficient amounts of Vitamin A and Vitamin B3
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Raw Freshly Harvest Common Cabbage 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 Freshly Harvest Common Cabbage:

• 7 ounces of Cooked Frozen Brussels Sprouts with Salt have 1.5 times more Copper, 1.3 times more Manganese, 2.4 times more Phosphorus, 14.4 times more Sodium and 1.3 times more Zinc than Freshly Harvest Common Cabbage.
• While 7 oz of Raw Freshly Harvest Common Cabbage contain 1.8 times more Calcium than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Freshly Harvest Common Cabbage contain similar levels of Iron, Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Freshly Harvest Common Cabbage lack sufficient amounts of Zinc
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Raw Freshly Harvest Common Cabbage 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 2.8 times more Omega 3, 1.5 times more Carbohydrate, 1.8 times more Fiber and 3 times more Protein than Freshly Harvest Common Cabbage.
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Raw Freshly Harvest Common Cabbage provide inadequate amounts of Energy and Omega 6 in seven ounces.