Comparing Nutrients in 7 ounces Brussels Sprouts VS Grape Leaves

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Grape Leaves	20%	17%	63%

Macro Nutrients

	Brussels Sprouts	Grape Leaves	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	1.73% 0.29g	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	26.4% 34.4g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	17.2% 12.5g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	12% 6.7g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Grape Leaves	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	303% 2731μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	61% 0.79mg	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	41% 165μg	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	24.5% 22mg	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	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Grape Leaves	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	92% 0.82mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	246% 5.67mg	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	25.8% 181mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.93% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Grape Leaves per 7 oz

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

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

• 7 ounces of Brussels Sprouts have 3.5 times more Vitamin B1, 1.3 times more Vitamin B5, 7.7 times more Vitamin C and 1.6 times more Vitamin K than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 36.2 times more Vitamin A, 3.9 times more Vitamin B2, 3.2 times more Vitamin B3, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts as well as Raw Grape Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Grape Leaves:

• 7 ounces of Brussels Sprouts have 1.4 times more Potassium and 1.8 times more Selenium than Grape Leaves.
• While 7 oz of Raw Grape Leaves contain 8.6 times more Calcium, 5.9 times more Copper, 1.9 times more Iron, 4.1 times more Magnesium, 8.5 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Raw Brussels Sprouts.
• 7 ounces of Grape Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Grape Leaves contain 2.2 times more Energy, 7.1 times more Fat, 8.6 times more Omega 3, 1.9 times more Carbohydrate, 2.9 times more Sugars, 2.9 times more Fiber and 1.7 times more Protein than Raw Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Brussels Sprouts as well as Raw Grape Leaves provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Grape Leaves

What are the health benefits of Brussels Sprouts compared to Grape Leaves?

Brussels sprouts are a good source of vitamins C and K, fiber, and antioxidants, which can support immune function, bone health, and digestion. Grape leaves are rich in vitamins A, C, and K, as well as minerals like iron and calcium, which can help with vision, immunity, and bone health. Both are nutritious options, but Brussels sprouts may have a slight edge in terms of fiber content.

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

Both Brussels sprouts and grape leaves are low in calories and high in fiber, making them great choices for weight loss. However, Brussels sprouts are slightly lower in calories and higher in protein, which can help you feel fuller for longer and support muscle maintenance during weight loss. Ultimately, incorporating both into a balanced diet along with other nutrient-dense foods will support your weight loss goals.

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

Both Brussels sprouts and grape leaves are nutritious options for supporting muscle growth due to their high protein content. However, Brussels sprouts are higher in protein and also contain essential amino acids that are important for muscle repair and growth. Therefore, including more Brussels sprouts in your diet may be beneficial for gaining muscle mass while training consistently.

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

Both Brussels sprouts and grape leaves have a relatively low environmental impact compared to many other foods. However, Brussels sprouts tend to have a slightly higher carbon footprint due to the energy-intensive nature of growing cruciferous vegetables. On the other hand, grape leaves are typically grown on vines which can have a lower environmental impact as they require less water and fertilizer compared to Brussels sprouts. Overall, both options are sustainable choices for a plant-based diet.