Comparing Nutrients in 500 calories Boiled Brussels SproutsVS Frozen Brussels Sprouts

Weight per 500 calories

Boiled Brussels Sprouts

1389g

Frozen Brussels Sprouts

1220g

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

Which food has more nutrients per 500 calories - Boiled Brussels Sprouts or Frozen Brussels Sprouts?

Macros Ratio

Protein Fat Carbs

Boiled Brussels Sprouts

24%

10%

66%

Frozen Brussels Sprouts

30%

63%

500 kcal ▼

Macro Nutrients

Boiled Brussels Sproutsvs Frozen Brussels Sprouts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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7.16%6.94g

Fat

5.15%5g

6.94 gvs5 g

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

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4.43%1.4g

Saturated Fat

3.2%1.02g

1.4 gvs1.02 g

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

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150%2.4g

Omega 3

102%1.63g

2.4 gvs1.63 g

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

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6.45%1.1g

Omega 6

4.38%0.74g

1.1 gvs0.74 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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76%99g

Carbohydrate

73.7%96g

99 gvs96 g

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

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33.3%24g

Sugars

34%24.8g

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

24 gvs24.8 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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95%36g

Fiber

122%46.3g

36 gvs46.3 g

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

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63.2%35.4g

Protein

82.3%46g

35.4 gvs46 g

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

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Vitamins

Boiled Brussels Sproutsvs Frozen Brussels Sprouts

60%542μg

Vitamin A

42%378μg

RAE, retinol activity equivalents

542 μgvs378 μg

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

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124%1.5mg

Vitamin B1

107%1.3mg

Thiamine

1.5 mgvs1.3 mg

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

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85.5%1.1mg

Vitamin B2

114%1.5mg

Riboflavin

1.1 mgvs1.5 mg

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

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52.7%8.43mg

Vitamin B3

48.6%7.8mg

Niacin, nicotinic acid, niacinamide

8.43 mgvs7.8 mg

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

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70%3.5mg

Vitamin B5

69.5%3.48mg

Pantothenic acid

3.5 mgvs3.48 mg

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

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190%2.47mg

Vitamin B6

189%2.46mg

Pyridoxine

2.47 mgvs2.46 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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208%833μg

Vitamin B9

375%1500μg

Folates and Folic Acid

833 μgvs1500 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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957%861mg

Vitamin C

1004%904mg

Ascorbic acid

861 mgvs904 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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40%5.97mg

Vitamin E

40.7%6.1mg

Tocopherols and Tocotrienols

5.97 mgvs6.1 mg

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

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1624%1949μg

Vitamin K

1918%2301μg

Phytomenadione or phylloquinone

1949 μgvs2301 μg

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

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Minerals

Boiled Brussels Sproutsvs Frozen Brussels Sprouts

50%500mg

Calcium

31.7%317mg

500 mgvs317 mg

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

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128%1.15mg

Copper

44.7%0.4mg

1.15 mgvs0.4 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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208%16.7mg

Iron

142%11.3mg

16.7 mgvs11.3 mg

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

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66%278mg

Magnesium

58%244mg

278 mgvs244 mg

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

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137%3.15mg

Manganese

165%3.8mg

3.15 mgvs3.8 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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111%778mg

Phosphorus

108%756mg

778 mgvs756 mg

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

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129%4403mg

Potassium

133%4512mg

4403 mgvs4512 mg

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

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38%21μg

Selenium

33.3%18.3μg

21 μgvs18.3 μg

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

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19.4%292mg

Sodium

8.13%122mg

292 mgvs122 mg

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

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41.7%4.6mg

Zinc

34.4%3.8mg

4.6 mgvs3.8 mg

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

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33.4%1235g

Water

28.7%1062g

1235 gvs1062 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Boiled and Drained Brussels Sprouts as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Boiled and Drained Brussels Sprouts as well as Frozen Brussels Sprouts, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Boiled Brussels SproutsVS Frozen Brussels Sprouts

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Brussels Sprouts or Frozen Brussels Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: