Comparing Nutrients in 100 calories Frozen Brussels Sprouts VS Cooked Frozen Brussels Sprouts

Weight per 100 calories

• Frozen Brussels Sprouts: 244g
• Cooked Frozen Brussels Sprouts: 238g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Frozen Brussels Sprouts or Cooked Frozen Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	15.2% 20g	130g per day for Men 19-50 years
Sugars	6.83% 4.95g	6.83% 4.95g	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	24.4% 9.27g	25.7% 9.76g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	8.4% 75.6μg	12% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	20.4% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.73% 1.56mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	53% 0.69mg	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	75% 300μg	60% 240μg	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	201% 181mg	121% 109mg	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	8.13% 1.2mg	8.1% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 460μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	6.2% 62mg	1000mg per day for Men 19-50 years
Copper	8.94% 0.08mg	9% 0.081mg	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	28.4% 2.27mg	14.3% 1.14mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.8mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	21.3% 0.49mg	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	21.6% 151mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	26.5% 902mg	20.3% 690mg	3400mg per day for Men 19-50 years
Selenium	6.65% 3.66μg	2.6% 1.43μg	55μg per day for Men 19-50 years
Sodium	1.63% 24.4mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.87% 0.76mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	5.74% 212g	5.6% 207g	3700g per day for Men 19-50 years

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

• Frozen Brussels Sprouts, Unprepared have 1.2 times more Vitamin B3, 1.2 times more Vitamin B9 and 1.7 times more Vitamin C than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.4 times more Vitamin A and 1.4 times more Vitamin B6 than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin E and Vitamin K per 100 kcal.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Brussels Sprouts vs Cooked Frozen Brussels Sprouts:

• Frozen Brussels Sprouts, Unprepared have 2 times more Iron, 1.5 times more Manganese, 1.3 times more Potassium, 2.6 times more Selenium and 1.3 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.5 times more Sodium than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Calcium, Copper, Magnesium, Phosphorus and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of macro-nutrients per 100 kcal
• Both Frozen Brussels Sprouts, Unprepared and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Frozen Brussels Sprouts, Unprepared as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.