Comparing Nutrients in 100 calories Brussels Sprouts VS Frozen Brussels Sprouts

Weight per 100 calories

• Brussels Sprouts: 233g
• Frozen Brussels Sprouts: 244g

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

Discover which food has more nutrients per 100 calories - Brussels Sprouts or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14.7% 19g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	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	3% 2.16g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.07g	NA	g per day for Men 19-50 years
Fiber	23.3% 8.84g	24.4% 9.27g	38g per day for Men 19-50 years
Protein	14% 7.86g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	9.8% 88.4μg	8.4% 75.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	9.73% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	38% 0.49mg	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	35.5% 142μg	75% 300μg	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	220% 198mg	201% 181mg	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	13.6% 2.05mg	8.13% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	343% 412μg	384% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	9.77% 98mg	6.34% 63.4mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	8.94% 0.08mg	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	40.7% 3.26mg	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	11.6% 48.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	33% 0.76mg	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	23% 160mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	26.6% 905mg	26.5% 902mg	3400mg per day for Men 19-50 years
Selenium	6.77% 3.72μg	6.65% 3.66μg	55μg per day for Men 19-50 years
Sodium	3.88% 58mg	1.63% 24.4mg	1500mg per day for Men 19-50 years
Zinc	8.88% 0.98mg	6.87% 0.76mg	11mg per day for Men 19-50 years
Water	5.4% 200g	5.74% 212g	3700g per day for Men 19-50 years

Brussels Sprouts VS Frozen Brussels Sprouts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Brussels Sprouts or Frozen Brussels Sprouts?

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

• 100 calories of Brussels Sprouts have 1.3 times more Vitamin B1 and 1.7 times more Vitamin E than Frozen Brussels Sprouts.
• While 100 kcal of Frozen Brussels Sprouts, Unprepared contain 1.4 times more Vitamin B2 and 2.1 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Frozen Brussels Sprouts provide similar amounts of Vitamin A, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K per 100 calories.
• Both Raw Brussels Sprouts as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Brussels Sprouts have 1.5 times more Calcium, 2 times more Copper, 1.4 times more Iron, 2.4 times more Sodium and 1.3 times more Zinc than Frozen Brussels Sprouts.
• Both Brussels Sprouts and Frozen Brussels Sprouts contain similar levels of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Frozen Brussels Sprouts, Unprepared contain 1.4 times more Omega 3 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Frozen Brussels Sprouts offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 calories.
• Both Raw Brussels Sprouts as well as Frozen Brussels Sprouts, Unprepared provide inadequate amounts of Omega 6 in 100 calories.