Comparing Nutrients in 7 ounces Beet Greens VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Beet Greens	32%	4%	64%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Beet Greens	Brussels Sprouts	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	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	6.6% 8.6g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	19.3% 7.34g	20% 7.54g	38g per day for Men 19-50 years
Protein	7.8% 4.37g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Beet Greens	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	69.7% 627μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	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	9.92% 0.5mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	7.44% 29.8μg	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	66% 59.5mg	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	20% 2.98mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	661% 794μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beet Greens	Brussels Sprouts	Recommended Dietary Allowance
Calcium	23.2% 232mg	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	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	63.8% 5.1mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	11.6% 81.4mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	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	30% 448mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Beet Greens VS Brussels Sprouts per 7 oz

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

• 7 ounces of Beet Greens have 8.3 times more Vitamin A, 2.4 times more Vitamin B2, 1.7 times more Vitamin E and 2.3 times more Vitamin K than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B3, 2.1 times more Vitamin B6, 4.1 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Beet Greens.
• Both Beet Greens and Brussels Sprouts provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Beet Greens as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Beet Greens vs Brussels Sprouts:

• 7 ounces of Beet Greens have 2.8 times more Calcium, 2.7 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2 times more Potassium and 9 times more Sodium than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.7 times more Phosphorus and 1.8 times more Selenium than Raw Beet Greens.
• Both Beet Greens and Brussels Sprouts contain similar levels of Manganese, Zinc and Water per seven ounces.
• 7 ounces of Beet Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Brussels Sprouts contain 24.8 times more Omega 3, 2.1 times more Carbohydrate, 4.4 times more Sugars and 1.5 times more Protein than Raw Beet Greens.
• Both Beet Greens and Brussels Sprouts offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Beet Greens provide inadequate amounts of Omega 3
• Both Raw Beet Greens as well as Raw Brussels Sprouts provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Beet Greens VS Brussels Sprouts

What are the health benefits of Beet Greens compared to Brussels Sprouts?

Beet greens are a good source of nutrients like vitamin K, vitamin A, vitamin C, and iron. They also contain antioxidants that may help reduce inflammation and improve heart health. On the other hand, Brussels sprouts are high in fiber, vitamin C, and vitamin K, which support digestion, immune function, and bone health. Both are nutritious options, so including a variety of leafy greens in your diet is beneficial for overall health.

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

Both beet greens and Brussels sprouts are low in calories and high in fiber, making them great choices for weight loss. However, Brussels sprouts have a slightly lower calorie content compared to beet greens, so they may be slightly more effective for weight loss. Remember, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of nutrient-dense foods and maintaining a balanced diet is key.

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

Both beet greens and Brussels sprouts are nutrient-dense foods that can support muscle growth when consumed as part of a balanced diet. Beet greens are high in iron, which is important for oxygen transport to muscles, while Brussels sprouts are rich in vitamin C, which aids in collagen production for muscle repair. To gain more muscles while training consistently, it's important to include a variety of plant-based foods in your diet to ensure you are getting a wide range of nutrients. Consider incorporating both beet greens and Brussels sprouts into your meals to support your muscle-building goals.

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

Both beet greens and Brussels sprouts are nutritious vegetables, but Brussels sprouts have a lower environmental impact compared to beet greens. Brussels sprouts require less water, land, and resources to grow, making them a more sustainable option. Additionally, Brussels sprouts have a longer shelf life, reducing food waste. Incorporating Brussels sprouts into your diet can help lower your carbon footprint and support environmental sustainability.