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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	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	5.65% 7.34g	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	14.6% 5.56g	20% 7.54g	38g per day for Men 19-50 years
Protein	3.54% 2g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	35.7% 143μg	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	185% 167mg	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 , Pods	Brussels Sprouts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	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	10.7% 0.85mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	7.68% 0.18mg	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	8.8% 61.5mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5.04% 187g	4.6% 171g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Brussels Sprouts contain 1.6 times more Vitamin A, 3.5 times more Vitamin B1, 2.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• Both Raw Balsam-pear , Pods 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 , Pods vs Brussels Sprouts:

• 7 ounces of Balsam-pear , Pods have 1.9 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.2 times more Calcium, 2.1 times more Copper, 3.3 times more Iron, 1.4 times more Magnesium, 3.8 times more Manganese, 2.2 times more Phosphorus, 1.3 times more Potassium and 8 times more Selenium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Brussels Sprouts contain similar levels of Water per seven ounces.
• 7 ounces of Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Brussels Sprouts contain 2.4 times more Carbohydrate, 1.4 times more Fiber and 3.4 times more Protein than Raw Balsam-pear , Pods.
• 7 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Raw Brussels Sprouts provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Balsam-pear , Pods VS Brussels Sprouts

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

Balsam-pear pods, also known as bitter melon, are rich in vitamins, minerals, and antioxidants. They are known for their potential to lower blood sugar levels and improve insulin sensitivity. On the other hand, Brussels sprouts are a great source of fiber, vitamins K and C, and antioxidants. They support heart health, digestion, and immune function. Both vegetables offer unique health benefits and can be part of a balanced vegan diet.

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

Both balsam-pear pods and Brussels sprouts are low in calories and high in fiber, making them great choices for weight loss. However, Brussels sprouts are higher in nutrients like vitamin C, vitamin K, and antioxidants compared to balsam-pear pods. Including a variety of vegetables in your diet, including both Brussels sprouts and balsam-pear pods, can support weight loss and overall health.

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

Both balsam-pear pods and Brussels sprouts are good sources of nutrients that can support muscle growth, such as protein, vitamins, and minerals. However, Brussels sprouts are higher in protein and also contain more essential amino acids, which are important for muscle building. Therefore, including more Brussels sprouts in your diet may be more beneficial for gaining muscle while training consistently.

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

Balsam-pear pods have a lower environmental impact compared to Brussels sprouts. Balsam-pear, also known as bitter melon, is a vine that requires less water, pesticides, and fertilizers to grow compared to Brussels sprouts, which are a more resource-intensive crop. Choosing balsam-pear pods can help reduce the overall environmental footprint of your diet.