Comparing Nutrients in 7 ounces Cooked Frozen Brussels Sprouts VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts	28%	7%	65%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Cooked Frozen Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.77g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.92% 0.16g	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	11% 14g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	4.76% 3.45g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	13% 7.22g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	10% 91μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.66% 1.07mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	27% 0.35mg	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	29.8% 119μg	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	137% 123mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 384μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	18.3% 0.16mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17.8% 0.41mg	19.6% 0.45mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Brussels Sprouts VS Boiled Brussels Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Frozen Brussels Sprouts vs Boiled Brussels Sprouts:

• 7 ounces of Cooked Frozen Brussels Sprouts have 1.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.4 times more Vitamin K than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.4 times more Vitamin C than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Boiled Brussels Sprouts provide similar amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E per seven ounces.
• Both Boiled and Drained Frozen Brussels Sprouts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Brussels Sprouts vs Boiled Brussels Sprouts:

• 7 oz of Boiled and Drained Brussels Sprouts contain 1.4 times more Calcium, 2.4 times more Copper, 2.5 times more Iron, 2.5 times more Selenium and 1.4 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Boiled Brussels Sprouts contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Cooked Frozen Brussels Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Brussels Sprouts have 1.6 times more Fiber and 1.4 times more Protein than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.3 times more Omega 3 than Boiled and Drained Frozen Brussels Sprouts.
• Both Cooked Frozen Brussels Sprouts and Boiled Brussels Sprouts offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Boiled and Drained Frozen Brussels Sprouts as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.