Comparing Nutrients in 7 ounces Avocados VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Avocados	5%	76%	19%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Avocados	Brussels Sprouts	Recommended Dietary Allowance
Energy	11% 318kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	6.02% 4.37g	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	0.33% 0.24g	2.55% 1.85g	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	% 0.73g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 0.91g	g per day for Men 19-50 years
Fiber	35% 13.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	7.1% 3.97g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Avocados	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.45mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	33.4% 0.43mg	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	40% 161μg	30.3% 121μg	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	22% 20mg	187% 169mg	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	27.4% 4.1mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.7% 41.7μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Avocados	Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	13.6% 1.1mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	29% 0.67mg	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	14.7% 103mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	3.93% 145g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Avocados VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Avocados versus 7 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Avocados vs Brussels Sprouts:

• 7 ounces of Avocados have 1.4 times more Vitamin B2, 2.3 times more Vitamin B3, 4.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 2.4 times more Vitamin E than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 5.4 times more Vitamin A, 2.1 times more Vitamin B1, 8.5 times more Vitamin C and 8.4 times more Vitamin K than Raw Avocados.
• Both Avocados and Brussels Sprouts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Avocados have insufficient amounts of Vitamin A
• Both Raw Avocados as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Avocados vs Brussels Sprouts:

• 7 ounces of Avocados have 2.7 times more Copper, 1.3 times more Magnesium, 1.2 times more Potassium and 1.5 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 3.5 times more Calcium, 2.5 times more Iron, 2.4 times more Manganese, 1.3 times more Phosphorus and 4 times more Selenium than Raw Avocados.
• 7 ounces of Avocados lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Avocados have 3.7 times more Energy, 48.9 times more Fat, 34.3 times more Saturated Fat, 1.3 times more Omega 3, 37.2 times more Omega 6 and 1.8 times more Fiber than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 3.3 times more Sugars and 1.7 times more Protein than Raw Avocados.
• Both Avocados and Brussels Sprouts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Avocados VS Brussels Sprouts

What are the health benefits of Avocados compared to Brussels Sprouts?

Avocados are rich in heart-healthy monounsaturated fats, fiber, vitamins E, K, and C, and potassium. They can help lower cholesterol levels and reduce the risk of heart disease. Brussels sprouts are high in fiber, vitamins C and K, and antioxidants. They support digestion, boost the immune system, and may reduce inflammation. Both are nutritious choices, but avocados provide more healthy fats while Brussels sprouts offer more fiber and antioxidants.

Can I lose weight easier by eating more Avocados or Brussels Sprouts?

Both avocados and Brussels sprouts can be beneficial for weight loss due to their high fiber content and nutrient density. However, Brussels sprouts are lower in calories and higher in fiber compared to avocados, making them a potentially better choice for weight loss. Including a variety of fruits and vegetables in your diet, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Avocados or more Brussels Sprouts to gain more muscles while training consistently?

Both avocados and Brussels sprouts can be beneficial for muscle gain due to their nutrient content. Avocados are a good source of healthy fats and vitamin E, which can support muscle recovery and growth. Brussels sprouts are rich in protein, vitamin C, and antioxidants, which can help with muscle repair and overall health. It's important to include a variety of nutrient-dense foods in your diet to support muscle growth, so I recommend incorporating both avocados and Brussels sprouts into your meals for optimal results.

What is the environmental impact of producing Avocados compared to Brussels Sprouts?

Avocado production has a higher environmental impact compared to Brussels sprouts due to factors such as water usage, land usage, and transportation emissions. Avocados require more water to grow and are often grown in regions where water scarcity is a concern. Additionally, avocados are typically grown in tropical regions and require long-distance transportation, contributing to higher carbon emissions. In contrast, Brussels sprouts can be grown in a wider range of climates, require less water, and have a lower carbon footprint overall.