Comparing Nutrients in 7 ounces Brussels Sprouts VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Cauliflower	26%	8%	66%

Macro Nutrients

	Brussels Sprouts	Cauliflower	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.7% 49.6kcal	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	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.19% 0.032g	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	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	12% 6.7g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Cauliflower	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Cauliflower	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Cauliflower per 7 oz

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

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

• 7 ounces of Brussels Sprouts have more Vitamin A, 2.8 times more Vitamin B1, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin C, 11 times more Vitamin E and 11.4 times more Vitamin K than Cauliflower.
• While 7 oz of Raw Cauliflower contain 2.2 times more Vitamin B5 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Cauliflower provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Brussels Sprouts as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Cauliflower:

• 7 ounces of Brussels Sprouts have 1.9 times more Calcium, 1.8 times more Copper, 3.3 times more Iron, 1.5 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium and 1.6 times more Zinc than Cauliflower.
• Both Brussels Sprouts and Cauliflower contain similar levels of Water per seven ounces.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 6.6 times more Omega 3, 1.8 times more Carbohydrate, 1.9 times more Fiber and 1.8 times more Protein than Cauliflower.
• Both Brussels Sprouts and Cauliflower offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Cauliflower

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

Both Brussels sprouts and cauliflower are nutrient-dense vegetables that offer numerous health benefits. Brussels sprouts are particularly high in vitamin K, vitamin C, and fiber, which support bone health, immune function, and digestion. Cauliflower is a good source of vitamin C, vitamin K, and antioxidants, which help reduce inflammation and protect against chronic diseases. Both vegetables are low in calories and rich in nutrients, making them excellent choices for a healthy diet.

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

Both Brussels sprouts and cauliflower are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is slightly lower in calories than Brussels sprouts, so you may find it easier to lose weight by incorporating more cauliflower into your diet. Remember to pair these vegetables with a variety of other nutrient-dense foods for a balanced and sustainable weight loss plan.

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

Both Brussels sprouts and cauliflower are excellent choices for muscle building due to their high protein content and other essential nutrients. However, Brussels sprouts are slightly higher in protein and also contain more vitamin C, which can aid in muscle recovery and repair. Therefore, incorporating more Brussels sprouts into your diet may be beneficial for muscle gain while training consistently.

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

Both Brussels sprouts and cauliflower are considered to have relatively low environmental impacts compared to other crops. However, cauliflower tends to have a slightly higher environmental impact due to its higher water and land requirements compared to Brussels sprouts. Overall, both vegetables are good choices for a sustainable diet.