Comparing Nutrients in 300 calories Boiled Brussels SproutsVS Frozen Brussels Sprouts

Weight per 300 calories

Boiled Brussels Sprouts

833g

Frozen Brussels Sprouts

732g

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

Which food has more nutrients per 300 calories - Boiled Brussels Sprouts or Frozen Brussels Sprouts?

Macros Ratio

Protein Fat Carbs

Boiled Brussels Sprouts

24%

10%

66%

Frozen Brussels Sprouts

30%

63%

300 kcal ▼

Macro Nutrients

Boiled Brussels Sproutsvs Frozen Brussels Sprouts

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.3%4.17g

Fat

3.1%3g

4.17 gvs3 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.66%0.85g

Saturated Fat

1.92%0.61g

0.85 gvs0.61 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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90%1.44g

Omega 3

61.3%0.98g

1.44 gvs0.98 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.87%0.66g

Omega 6

2.63%0.45g

0.66 gvs0.45 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45.5%59g

Carbohydrate

44.2%57.5g

59 gvs57.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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20%14.5g

Sugars

20.5%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14.5 gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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57%21.7g

Fiber

73%28g

21.7 gvs28 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38%21.3g

Protein

49.4%27.7g

21.3 gvs27.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Brussels Sproutsvs Frozen Brussels Sprouts

36%325μg

Vitamin A

25.2%227μg

RAE, retinol activity equivalents

325 μgvs227 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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74.3%0.89mg

Vitamin B1

64%0.77mg

Thiamine

0.89 mgvs0.77 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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51.3%0.67mg

Vitamin B2

68.7%0.89mg

Riboflavin

0.67 mgvs0.89 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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31.6%5.06mg

Vitamin B3

29%4.67mg

Niacin, nicotinic acid, niacinamide

5.06 mgvs4.67 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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42%2.1mg

Vitamin B5

41.7%2.1mg

Pantothenic acid

2.1 mgvs2.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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114%1.5mg

Vitamin B6

114%1.48mg

Pyridoxine

1.5 mgvs1.48 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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125%500μg

Vitamin B9

225%900μg

Folates and Folic Acid

500 μgvs900 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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574%517mg

Vitamin C

602%542mg

Ascorbic acid

517 mgvs542 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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24%3.6mg

Vitamin E

24.4%3.66mg

Tocopherols and Tocotrienols

3.6 mgvs3.66 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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974%1169μg

Vitamin K

1151%1381μg

Phytomenadione or phylloquinone

1169 μgvs1381 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Brussels Sproutsvs Frozen Brussels Sprouts

30%300mg

Calcium

19%190mg

300 mgvs190 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77%0.69mg

Copper

27%0.24mg

0.69 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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125%10mg

Iron

85%6.8mg

10 mgvs6.8 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.7%167mg

Magnesium

35%146mg

167 mgvs146 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82.2%1.9mg

Manganese

99%2.28mg

1.9 mgvs2.28 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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66.7%467mg

Phosphorus

65%454mg

467 mgvs454 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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77.7%2642mg

Potassium

79.6%2707mg

2642 mgvs2707 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.7%12.5μg

Selenium

20%11μg

12.5 μgvs11 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11.7%175mg

Sodium

4.88%73mg

175 mgvs73 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25%2.75mg

Zinc

20.6%2.27mg

2.75 mgvs2.27 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20%741g

Water

17.2%637g

741 gvs637 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Brussels Sprouts vs Frozen Brussels Sprouts:

Boiled and Drained Brussels Sprouts have 1.4 times more Vitamin A than Frozen Brussels Sprouts, Unprepared.
While Frozen Brussels Sprouts, Unprepared contain 1.3 times more Vitamin B2 and 1.8 times more Vitamin B9 than Boiled and Drained Brussels Sprouts.
Both Boiled and Drained Brussels Sprouts and Frozen Brussels Sprouts, Unprepared have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
Both Boiled and Drained Brussels Sprouts as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Brussels Sprouts vs Frozen Brussels Sprouts:

Boiled and Drained Brussels Sprouts have 1.6 times more Calcium, 2.9 times more Copper, 1.5 times more Iron, 2.4 times more Sodium and 1.2 times more Zinc than Frozen Brussels Sprouts, Unprepared.
Both Boiled and Drained Brussels Sprouts and Frozen Brussels Sprouts, Unprepared have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Brussels Sprouts have 1.4 times more Fat, 1.5 times more Omega 3 and 1.5 times more Omega 6 than Frozen Brussels Sprouts, Unprepared.
While Frozen Brussels Sprouts, Unprepared contain 1.3 times more Fiber and 1.3 times more Protein than Boiled and Drained Brussels Sprouts.
Both Boiled and Drained Brussels Sprouts and Frozen Brussels Sprouts, Unprepared have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Boiled and Drained Brussels Sprouts as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Brussels SproutsVS Cooked Frozen Brussels SproutsFrozen Brussels SproutsVS Cooked Frozen Brussels Sprouts

Compare Foods

Comparing Nutrients in 300 calories Boiled Brussels SproutsVS Frozen Brussels Sprouts

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Brussels Sprouts or Frozen Brussels Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: