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

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	5.7% 4.13g	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	2.55% 1.85g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	12% 6.7g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	6.66% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	44% 0.57mg	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	30.3% 121μg	50% 200μg	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	187% 169mg	101% 91mg	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	11.6% 1.75mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	320% 384μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	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	34.7% 2.78mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	17.8% 0.41mg	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	19.6% 137mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.65% 172g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Brussels Sprouts have 1.3 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin C and 1.7 times more Vitamin E than Cooked Frozen Brussels Sprouts.
• While 7 oz of Boiled and Drained Frozen Brussels Sprouts contain 1.3 times more Vitamin B2, 1.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cooked Frozen Brussels Sprouts provide similar amounts of Vitamin A, Vitamin B5 and Vitamin K per seven ounces.
• Both Raw Brussels Sprouts as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Brussels Sprouts have 1.6 times more Calcium, 2.1 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 1.2 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium and 1.8 times more Zinc than Cooked Frozen Brussels Sprouts.
• Both Brussels Sprouts and Cooked Frozen Brussels Sprouts contain similar levels of Water per seven ounces.
• 7 ounces of Cooked Frozen Brussels Sprouts lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

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