Comparing Nutrients in 100 grams Broccoli VS Cooked Frozen Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Broccoli	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.4% 0.39g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	2.87% 2.08g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	5.1% 46μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	6.84% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	22.2% 0.29mg	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	15.8% 63μg	25.3% 101μg	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	99% 89.2mg	50.8% 45.7mg	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	5.2% 0.78mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	3.78% 0.034mg	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	9.13% 0.73mg	6% 0.48mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	8.96% 0.21mg	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	9.43% 66mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	2.34% 86.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Cooked Frozen Brussels Sprouts:

• Raw Broccoli has 1.7 times more Vitamin B5, 2 times more Vitamin C and 1.5 times more Vitamin E than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.5 times more Vitamin A, 1.5 times more Vitamin B1, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.9 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin B2 and Vitamin B3 per 100 g.
• Both Raw Broccoli as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Cooked Frozen Brussels Sprouts:

• Raw Broccoli has 1.8 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 4.2 times more Selenium, 2.2 times more Sodium and 1.7 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• Both Raw Broccoli and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Brussels Sprouts contain 2 times more Omega 3, 1.3 times more Carbohydrate, 1.6 times more Fiber and 1.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy and Sugars per 100 g.
• Both Raw Broccoli as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.