Comparing Nutrients in 7 ounces Brussels Sprouts VS Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Frozen Brussels Sprouts	30%	7%	63%

Macro Nutrients

	Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.71% 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% 15.6g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	5.56% 4.03g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	12% 6.7g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	7.9% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	31% 0.4mg	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	61% 244μg	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	163% 147mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	312% 374μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	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	7.28% 0.065mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	27% 0.62mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.67% 173g	3700g per day for Men 19-50 years

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

• Raw Brussels Sprouts have 1.2 times more Vitamin A, 1.3 times more Vitamin B1 and 1.8 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• While Frozen Brussels Sprouts, Unprepared contain 1.4 times more Vitamin B2 and 2 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 7 oz.
• Both Raw Brussels Sprouts as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Brussels Sprouts have 1.6 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 2.5 times more Sodium and 1.4 times more Zinc than Frozen Brussels Sprouts, Unprepared.
• Both Raw Brussels Sprouts and Frozen Brussels Sprouts, Unprepared have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Brussels Sprouts, Unprepared contain 1.4 times more Omega 3 than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts and Frozen Brussels Sprouts, Unprepared have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Raw Brussels Sprouts as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.