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

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Frozen Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.71% 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% 15.6g	11% 14g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	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	20% 7.54g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	61% 244μg	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	163% 147mg	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	6.6% 0.99mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	312% 374μg	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	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	7.28% 0.065mg	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	23% 1.85mg	29.8% 2.4mg	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	27% 0.62mg	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	17.6% 123mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.77% 176g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Frozen Brussels Sprouts vs Boiled Brussels Sprouts:

• 7 ounces of Frozen Brussels Sprouts have 1.5 times more Vitamin B2, 2.1 times more Vitamin B9 and 1.3 times more Vitamin K than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.3 times more Vitamin A than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Boiled Brussels Sprouts provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin E per seven ounces.
• Both Frozen Brussels Sprouts, Unprepared 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 Frozen Brussels Sprouts vs Boiled Brussels Sprouts:

• 7 ounces of Frozen Brussels Sprouts have 1.4 times more Manganese than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.4 times more Calcium, 2.5 times more Copper and 1.3 times more Iron than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Boiled Brussels Sprouts contain similar levels of Magnesium, Phosphorus, Potassium, Selenium, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Brussels Sprouts have 1.5 times more Fiber and 1.5 times more Protein than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 1.3 times more Omega 3 than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Boiled Brussels Sprouts offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.