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

Macros Ratio

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

Macro Nutrients

	Freshly Harvest Common Cabbage	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	8.2% 10.7g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	12% 4.56g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	13% 7.22g	56g per day for Men 19-50 years

Vitamins

	Freshly Harvest Common Cabbage	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	6.66% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	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	28.3% 113μg	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	112% 101mg	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	NA	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	320% 384μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Freshly Harvest Common Cabbage	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	9.33% 93mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	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	14% 1.1mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	6.52% 45.6mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.65% 172g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Freshly Harvest Common Cabbage vs Cooked Frozen Brussels Sprouts with Salt:

• 7 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 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 Raw Freshly Harvest Common Cabbage.
• Both Freshly Harvest Common Cabbage and Cooked Frozen Brussels Sprouts with Salt 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 Raw Freshly Harvest Common Cabbage as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Freshly Harvest Common Cabbage vs Cooked Frozen Brussels Sprouts with Salt:

• 7 ounces of Freshly Harvest Common Cabbage have 1.8 times more Calcium than Cooked Frozen Brussels Sprouts with Salt.
• While 7 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 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 Raw Freshly Harvest Common Cabbage.
• Both Freshly Harvest Common Cabbage and Cooked Frozen Brussels Sprouts with Salt 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 Raw Freshly Harvest Common Cabbage as well as Boiled Frozen Brussels Sprouts, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 2.8 times more Omega 3, 1.5 times more Carbohydrate, 1.8 times more Fiber and 3 times more Protein than Raw Freshly Harvest Common Cabbage.
• Both Raw Freshly Harvest Common Cabbage as well as Boiled Frozen Brussels Sprouts, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.