Comparing Nutrients in 7 ounces Brussels Sprouts VS White Gourd-flowered

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
White Gourd-flowered	15%	1%	84%

Macro Nutrients

	Brussels Sprouts	White Gourd-flowered	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.012% 0.004g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.11% 0.018g	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	5.17% 6.73g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	NA	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	12% 6.7g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	White Gourd-flowered	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	6.03% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	6.1% 0.079mg	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	2.98% 12μg	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	22.3% 20mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	White Gourd-flowered	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	5.73% 0.052mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	5.7% 0.13mg	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	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.12% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS White Gourd-flowered per 7 oz

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

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs White Gourd-flowered :

• 7 ounces of Brussels Sprouts have 4.8 times more Vitamin B1, 4.1 times more Vitamin B2, 2.3 times more Vitamin B3, 2 times more Vitamin B5, 5.5 times more Vitamin B6, 10.2 times more Vitamin B9 and 8.4 times more Vitamin C than White Gourd-flowered .
• 7 ounces of White Gourd-flowered have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Brussels Sprouts as well as Raw White Gourd-flowered have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs White Gourd-flowered :

• 7 ounces of Brussels Sprouts have 1.6 times more Calcium, 2.7 times more Copper, 7 times more Iron, 2.1 times more Magnesium, 5.1 times more Manganese, 5.3 times more Phosphorus, 2.6 times more Potassium and 8 times more Selenium than White Gourd-flowered .
• While 7 oz of Raw White Gourd-flowered contain 1.7 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and White Gourd-flowered contain similar levels of Water per seven ounces.
• 7 ounces of White Gourd-flowered lack sufficient amounts of Phosphorus and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 2.6 times more Carbohydrate, 7.6 times more Fiber and 5.5 times more Protein than White Gourd-flowered .
• 7 ounces of White Gourd-flowered provide inadequate amounts of Fiber and Protein
• Both Raw Brussels Sprouts as well as Raw White Gourd-flowered provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS White Gourd-flowered

What are the health benefits of Brussels Sprouts compared to White Gourd-flowered ?

Brussels sprouts are a great source of vitamin C, vitamin K, fiber, and antioxidants, which can help support immune function, bone health, digestion, and reduce inflammation. White gourd-flowered, also known as winter melon, is high in vitamin C and fiber, which can also support immune function and digestion. Both vegetables offer health benefits, so including a variety of vegetables in your diet is ideal for overall health and nutrition.

Can I lose weight easier by eating more Brussels Sprouts or White Gourd-flowered ?

Both Brussels sprouts and white gourd-flowered are low in calories and high in fiber, making them great choices for weight loss. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall diet and exercise habits rather than just one specific food. Incorporating a variety of nutrient-dense foods like fruits, vegetables, whole grains, and legumes, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Brussels Sprouts or more White Gourd-flowered to gain more muscles while training consistently?

Both Brussels sprouts and White Gourd-flowered are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. Brussels sprouts are rich in protein, fiber, vitamins C and K, and antioxidants, making them a great choice for muscle recovery and overall health. White Gourd-flowered, on the other hand, is a good source of vitamins A and C, as well as potassium and fiber, which can also support muscle function and recovery. In general, it is important to consume a variety of vegetables to ensure you are getting a wide range of nutrients that support muscle growth and overall health. Incorporating both Brussels sprouts and White Gourd-flowered into your diet can help you achieve your muscle-building goals while training consistently.

What is the environmental impact of producing Brussels Sprouts compared to White Gourd-flowered ?

Brussels sprouts have a lower environmental impact compared to White Gourd-flowered due to their lower water and land usage, as well as lower greenhouse gas emissions during production. Additionally, Brussels sprouts are typically grown closer to where they are consumed, reducing transportation emissions.