Comparing Nutrients in 7 ounces Frozen Brussels Sprouts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Brussels Sprouts	Brazilnuts	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	100% 32g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	18% 23.3g	130g per day for Men 19-50 years
Sugars	5.56% 4.03g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	20% 7.54g	39% 15g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Brazilnuts	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.27mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	15.4% 0.2mg	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	61% 244μg	11% 43.7μg	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	163% 147mg	1.54% 1.4mg	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	6.6% 0.99mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	312% 374μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Brazilnuts	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	384% 3.46mg	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	23% 1.85mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	106% 2.43mg	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	17.6% 123mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Brussels Sprouts VS Brazilnuts per 7 oz

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

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

• 7 ounces of Frozen Brussels Sprouts have more Vitamin A, 3.5 times more Vitamin B2, 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 5.6 times more Vitamin B9, 105.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.9 times more Vitamin B1 and 11.3 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Frozen Brussels Sprouts, Unprepared as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Brussels Sprouts vs Brazilnuts:

• 7 ounces of Frozen Brussels Sprouts have 25.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.2 times more Calcium, 52.8 times more Copper, 2.6 times more Iron, 18.8 times more Magnesium, 3.9 times more Manganese, 11.7 times more Phosphorus, 1.8 times more Potassium, 1278 times more Selenium and 13.1 times more Zinc than Frozen Brussels Sprouts, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Brussels Sprouts have 3.7 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 16.1 times more Energy, 163.7 times more Fat, 192.1 times more Saturated Fat, 399.4 times more Omega 6, 1.5 times more Carbohydrate, 2 times more Fiber and 3.8 times more Protein than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Frozen Brussels Sprouts provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Frozen Brussels Sprouts VS Brazilnuts

What are the health benefits of Frozen Brussels Sprouts compared to Brazilnuts?

Frozen Brussels sprouts are a great source of fiber, vitamins C and K, and antioxidants. They can support digestive health, boost the immune system, and reduce inflammation. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant defense. They also provide healthy fats and protein. Both foods offer unique health benefits, so including a variety of plant-based foods in your diet is key for overall health and well-being.

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

Both frozen Brussels sprouts and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and low calorie density. However, Brussels sprouts are lower in calories and higher in fiber, making them a great choice for weight loss. They can help you feel full and satisfied while providing essential nutrients. Brazil nuts, on the other hand, are high in healthy fats and calories, so they should be consumed in moderation as part of a balanced diet. Ultimately, incorporating a variety of whole plant foods, including Brussels sprouts, can support weight loss efforts.

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

To gain more muscles while training consistently, it is important to consume a balanced diet that includes a variety of plant-based protein sources. Both frozen Brussels sprouts and Brazil nuts can be beneficial for muscle growth, but Brazil nuts are higher in protein and healthy fats, making them a more concentrated source of nutrients to support muscle development. Including a mix of both in your diet can help provide a range of essential nutrients for optimal muscle growth.

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

Frozen Brussels sprouts have a lower environmental impact compared to Brazil nuts. Brussels sprouts require less water, land, and resources to grow and process, making them a more sustainable choice. Brazil nuts, on the other hand, are typically harvested from the rainforest, which can contribute to deforestation and habitat destruction. Choosing frozen Brussels sprouts over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.