Comparing Nutrients in 100 grams 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	1.4% 41kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.38% 0.13g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.05% 7.86g	5.46% 7.1g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	2.4% 1.74g	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	10% 3.8g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	6.75% 3.78g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	4.33% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	5.04% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	13.7% 0.18mg	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	30.8% 123μg	15% 60μg	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	82.3% 74mg	69% 62mg	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	3.33% 0.5mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	157% 189μg	117% 140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.6% 26mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	3.67% 0.033mg	9.22% 0.083mg	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	11.6% 0.93mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	9.87% 0.23mg	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	8.86% 62mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	9.32% 317mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.35% 87g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Brussels Sprouts VS Boiled Brussels Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Brussels Sprouts versus 100 g of Boiled Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams 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 100 g 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 100 grams.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Brussels Sprouts vs Boiled Brussels Sprouts:

• 100 grams of Frozen Brussels Sprouts have 1.4 times more Manganese than Boiled Brussels Sprouts.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Brussels Sprouts have 1.5 times more Fiber and 1.5 times more Protein than Boiled Brussels Sprouts.
• While 100 g 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 100 grams.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in 100 grams.