Comparing Nutrients in 7 ounces Balsam-pear , Leafy Tips VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Leafy Tips	52%	15%	33%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Balsam-pear , Leafy Tips	Brussels Sprouts	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	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	5.02% 6.53g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Leafy Tips	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	19% 173μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	63.5% 254μg	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	194% 175mg	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	NA	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Balsam-pear , Leafy Tips	Brussels Sprouts	Recommended Dietary Allowance
Calcium	16.7% 167mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	15.4% 0.14mg	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	50.6% 4.05mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	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	28% 196mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Balsam-pear , Leafy Tips VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Balsam-pear , Leafy Tips 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 Balsam-pear , Leafy Tips vs Brussels Sprouts:

• 7 ounces of Balsam-pear , Leafy Tips have 2.3 times more Vitamin A, 1.3 times more Vitamin B1, 4 times more Vitamin B2, 1.5 times more Vitamin B3, 3.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 4.9 times more Vitamin B5 than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Brussels Sprouts provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• Both Raw Balsam-pear , Leafy Tips as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Balsam-pear , Leafy Tips vs Brussels Sprouts:

• 7 ounces of Balsam-pear , Leafy Tips have 2 times more Calcium, 2.9 times more Copper, 1.5 times more Iron, 3.7 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Potassium than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.8 times more Selenium and 1.4 times more Zinc than Raw Balsam-pear , Leafy Tips.
• Both Balsam-pear , Leafy Tips and Brussels Sprouts contain similar levels of Water per seven ounces.
• 7 ounces of Balsam-pear , Leafy Tips lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Balsam-pear , Leafy Tips have 1.6 times more Protein than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.7 times more Carbohydrate than Raw Balsam-pear , Leafy Tips.
• Both Raw Balsam-pear , Leafy Tips as well as Raw Brussels Sprouts provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Balsam-pear , Leafy Tips VS Brussels Sprouts

What are the health benefits of Balsam-pear , Leafy Tips compared to Brussels Sprouts?

Balsam-pear, also known as bitter melon, is a good source of vitamins A and C, folate, and fiber. It is known for its potential to help regulate blood sugar levels and improve insulin sensitivity. Leafy greens, such as spinach or kale, are rich in vitamins A, C, and K, as well as iron and calcium. They support overall health and are great for digestion and skin health. Brussels sprouts are high in vitamins C and K, as well as fiber and antioxidants. They support heart health, digestion, and may have anti-inflammatory properties. Overall, all three options offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Balsam-pear , Leafy Tips or Brussels Sprouts?

All three options - Balsam-pear, Leafy Greens, and Brussels Sprouts - are low in calories and high in fiber, which can help with weight loss. However, the key to weight loss is creating a calorie deficit, so it's important to focus on overall balanced and varied diet, along with regular physical activity, for sustainable weight loss.

Should I eat more Balsam-pear , Leafy Tips or more Brussels Sprouts to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Brussels sprouts are a good source of protein, but they are not as high in protein as other plant-based options like legumes, tofu, tempeh, and seitan. Leafy greens like balsam-pear can also provide some protein, but they are not as concentrated as other protein-rich foods. To support muscle growth, consider incorporating a combination of these protein-rich plant foods into your diet along with a balanced intake of carbohydrates and fats.

What is the environmental impact of producing Balsam-pear , Leafy Tips compared to Brussels Sprouts?

Balsam-pear and Leafy Tips have a lower environmental impact compared to Brussels Sprouts due to their lower water and land requirements for cultivation. Additionally, Balsam-pear and Leafy Tips are often grown in more sustainable farming practices, such as organic or regenerative agriculture, further reducing their environmental footprint.