Comparing Nutrients in 7 ounces Brussels Sprouts VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cassava	3%	2%	95%

Macro Nutrients

	Brussels Sprouts	Cassava	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	58% 75.5g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	4.65% 3.37g	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	2.55% 1.85g	NA	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	12% 6.7g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cassava	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	13.4% 0.17mg	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	30.3% 121μg	13.4% 53.6μg	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	187% 169mg	45.4% 41mg	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	11.6% 1.75mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cassava	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	22% 0.2mg	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	34.7% 2.78mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	33% 0.76mg	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	19.6% 137mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cassava per 7 oz

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

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

• 7 ounces of Brussels Sprouts have 38 times more Vitamin A, 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.9 times more Vitamin B5, 2.5 times more Vitamin B6, 2.3 times more Vitamin B9, 4.1 times more Vitamin C, 4.6 times more Vitamin E and 93.2 times more Vitamin K than Cassava.
• Both Brussels Sprouts and Cassava provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Cassava:

• 7 ounces of Brussels Sprouts have 2.6 times more Calcium, 5.2 times more Iron, 2.6 times more Phosphorus, 1.4 times more Potassium, 2.3 times more Selenium, 1.2 times more Zinc and 1.4 times more Water than Cassava.
• While 7 oz of Raw Cassava contain 1.4 times more Copper than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cassava contain similar levels of Magnesium and Manganese per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 5.8 times more Omega 3, 1.3 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Cassava.
• While 7 oz of Raw Cassava contain 3.7 times more Energy and 4.3 times more Carbohydrate than Raw Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• 7 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Raw Cassava provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Cassava

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

Brussels sprouts are a nutrient-dense vegetable rich in vitamins K, C, and A, as well as fiber, antioxidants, and anti-inflammatory properties. Cassava, on the other hand, is a starchy root vegetable that is lower in vitamins and minerals but provides energy from carbohydrates. Both can be part of a healthy diet, but Brussels sprouts offer more diverse nutrients and health benefits compared to cassava.

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

You may find it easier to lose weight by incorporating more Brussels sprouts into your diet compared to cassava. Brussels sprouts are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Cassava, on the other hand, is higher in calories and carbohydrates, which may make it more challenging to lose weight if consumed in large quantities.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Brussels sprouts are a good source of protein, fiber, and vitamins, but they are not as high in protein as legumes, tofu, tempeh, or seitan. Cassava, on the other hand, is a starchy root vegetable that is not particularly high in protein. To support muscle growth, include a variety of plant-based protein sources in your diet such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains.

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

Brussels sprouts have a lower environmental impact compared to cassava. Brussels sprouts require less land, water, and energy to grow, making them a more sustainable option. Additionally, Brussels sprouts are rich in nutrients like vitamin C, vitamin K, and fiber, making them a nutritious choice for a plant-based diet.