Comparing Nutrients in 7 ounces Brussels Sprouts VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Brussels Sprouts	Dandelion Greens	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	3.05% 0.52g	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	14% 18.3g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	1.94% 1.4g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	12% 6.7g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	112% 1008μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	38.3% 0.5mg	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	77% 69.5mg	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	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	1287% 1545μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Dandelion Greens	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	37.7% 0.34mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	29.5% 0.68mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Dandelion Greens per 7 oz

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

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

• 7 ounces of Brussels Sprouts have 3.7 times more Vitamin B5, 2.3 times more Vitamin B9 and 2.4 times more Vitamin C than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 13.4 times more Vitamin A, 1.4 times more Vitamin B1, 2.9 times more Vitamin B2, 3.9 times more Vitamin E and 4.4 times more Vitamin K than Raw Brussels Sprouts.
• Both Brussels Sprouts and Dandelion Greens provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw Brussels Sprouts as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Brussels Sprouts have 3.2 times more Selenium than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 4.5 times more Calcium, 2.4 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium and 3 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Dandelion Greens contain similar levels of Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
• 7 ounces of Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 2.3 times more Omega 3, 3.1 times more Sugars and 1.3 times more Protein than Dandelion Greens.
• Both Brussels Sprouts and Dandelion Greens offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• Both Raw Brussels Sprouts as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Dandelion Greens

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

Both Brussels sprouts and dandelion greens are nutrient-dense vegetables that offer various health benefits. Brussels sprouts are high in fiber, vitamin C, vitamin K, and antioxidants, which support immune function, bone health, and reduce inflammation. Dandelion greens are rich in vitamins A, C, and K, as well as calcium and iron, which can aid in digestion, liver health, and blood sugar regulation. Both vegetables are excellent additions to a balanced vegan diet to promote overall health and well-being.

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

Both Brussels sprouts and dandelion greens are low in calories and high in fiber, which can help with weight loss. However, Brussels sprouts are slightly higher in calories and carbohydrates compared to dandelion greens. Dandelion greens are also known for their diuretic properties, which may help with water weight loss. Ultimately, incorporating a variety of vegetables into your diet, including both Brussels sprouts and dandelion greens, can support weight loss when combined with a balanced diet and regular physical activity.

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

Both Brussels sprouts and dandelion greens are nutrient-dense foods that can support muscle growth when consumed as part of a balanced diet. Brussels sprouts are a good source of plant-based protein, fiber, vitamins C and K, and antioxidants, while dandelion greens are rich in vitamins A, C, and K, as well as calcium and iron. To support muscle growth while training consistently, it's important to consume a variety of plant-based foods to ensure you're getting all the essential nutrients your body needs. Incorporating both Brussels sprouts and dandelion greens into your diet can help provide a range of nutrients that support muscle recovery and growth.

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

Both Brussels sprouts and dandelion greens have a relatively low environmental impact compared to animal products. However, Brussels sprouts require more resources such as water and land to grow compared to dandelion greens. Dandelion greens are typically considered a more sustainable option as they can often be foraged or grown easily without the need for intensive farming practices.