Comparing Nutrients in 7 ounces Bananas VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Bananas	Brussels Sprouts	Recommended Dietary Allowance
Energy	6.1% 177kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.65g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	35% 45.3g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	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	13.3% 9.62g	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	% 9.9g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 0.91g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	20% 7.54g	38g per day for Men 19-50 years
Protein	3.86% 2.16g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Bananas	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.13% 0.062mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	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	19% 17.3mg	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	1.32% 0.2mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Brussels Sprouts	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	6.45% 0.52mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	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	6.24% 43.7mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4% 149g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Bananas 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 Bananas vs Brussels Sprouts:

• 7 ounces of Bananas have 1.7 times more Vitamin B6 than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 12.7 times more Vitamin A, 4.5 times more Vitamin B1, 3.1 times more Vitamin B9, 9.8 times more Vitamin C, 8.8 times more Vitamin E and 354 times more Vitamin K than Raw Bananas.
• Both Bananas and Brussels Sprouts provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Bananas have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Bananas as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bananas vs Brussels Sprouts:

• 7 oz of Raw Brussels Sprouts contain 8.4 times more Calcium, 5.4 times more Iron, 3.1 times more Phosphorus, 1.6 times more Selenium and 2.8 times more Zinc than Raw Bananas.
• Both Bananas and Brussels Sprouts contain similar levels of Copper, Magnesium, Manganese, Potassium and Water per seven ounces.
• 7 ounces of Bananas lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bananas have 2.1 times more Energy, 2.6 times more Carbohydrate, 5.6 times more Sugars and 5.2 times more Fructose than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 3.7 times more Omega 3, 1.5 times more Fiber and 3.1 times more Protein than Raw Bananas.
• 7 ounces of Bananas provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Bananas as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Bananas VS Brussels Sprouts

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

Both bananas and Brussels sprouts are nutritious foods, but they offer different health benefits. Bananas are a good source of potassium, vitamin C, and vitamin B6, which can help support heart health, digestion, and immune function. On the other hand, Brussels sprouts are rich in fiber, vitamin K, and antioxidants, which can help support digestive health, bone health, and reduce inflammation. Including a variety of fruits and vegetables in your diet, including both bananas and Brussels sprouts, can help provide a range of essential nutrients for overall health.

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

Both bananas and Brussels sprouts can be part of a healthy weight loss diet, but Brussels sprouts are lower in calories and higher in fiber, making them a more weight loss-friendly option. They are also a good source of vitamins and minerals that can support overall health and weight management. Incorporating a variety of fruits and vegetables, including bananas and Brussels sprouts, into your diet can help you achieve your weight loss goals.

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

Both bananas and Brussels sprouts can be beneficial for muscle gain, but bananas are a better choice due to their higher carbohydrate content, which provides energy for workouts and helps with muscle recovery. Additionally, bananas are a good source of potassium, which can help prevent muscle cramps. Brussels sprouts are a good source of protein and other nutrients, but they are lower in calories compared to bananas. It's important to have a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based protein sources to support muscle growth and overall health.

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

Bananas have a higher environmental impact compared to Brussels sprouts due to factors such as transportation emissions, water usage, and deforestation for banana plantations. Brussels sprouts are typically grown closer to where they are consumed, require less water, and have a smaller carbon footprint overall. Choosing locally grown, seasonal produce like Brussels sprouts can help reduce the environmental impact of your food choices.