Comparing Nutrients in 7 ounces Brussels Sprouts VS Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Potherb Jute	42%	5%	53%

Macro Nutrients

	Brussels Sprouts	Potherb Jute	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	1.37% 0.23g	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	8.85% 11.5g	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	NA	38g per day for Men 19-50 years
Protein	12% 6.7g	16.5% 9.23g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Potherb Jute	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	61.3% 552μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	83.3% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	92% 1.2mg	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	61% 244μg	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	81.6% 73.4mg	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	Potherb Jute	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	41.3% 413mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	56.2% 0.51mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	10.6% 0.24mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	32.6% 1109mg	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	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Potherb Jute per 7 oz

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

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

• 7 ounces of Brussels Sprouts have 4.3 times more Vitamin B5 and 2.3 times more Vitamin C than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 7.3 times more Vitamin A, 6.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Potherb Jute provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Potherb Jute have insufficient amounts of Vitamin B5
• Both Raw Brussels Sprouts as well as Raw Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Potherb Jute:

• 7 ounces of Brussels Sprouts have 2.7 times more Manganese and 1.8 times more Selenium than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 5 times more Calcium, 3.6 times more Copper, 3.4 times more Iron, 2.8 times more Magnesium, 1.4 times more Potassium and 1.9 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Potherb Jute contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Potherb Jute lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 49.5 times more Omega 3 and 1.5 times more Carbohydrate than Potherb Jute.
• While 7 oz of Raw Potherb Jute contain 1.4 times more Protein than Raw Brussels Sprouts.
• 7 ounces of Potherb Jute provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Raw Potherb Jute provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Potherb Jute

What are the health benefits of Brussels Sprouts compared to Potherb Jute?

Brussels sprouts are rich in vitamins C and K, fiber, and antioxidants, which support immune function, bone health, and digestion. Potherb jute is high in fiber and antioxidants, promoting digestive health and reducing inflammation. Both are nutritious choices, but Brussels sprouts offer a wider range of vitamins and minerals.

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

Both Brussels sprouts and potherb jute are low in calories and high in fiber, which can help with weight loss by promoting feelings of fullness and aiding in digestion. However, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of nutrient-dense foods, along with regular physical activity, is key to achieving and maintaining a healthy weight.

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

Both Brussels sprouts and potherb jute are excellent sources of plant-based protein, which is essential for muscle growth and repair. However, Brussels sprouts are higher in protein and also provide a good amount of vitamins and minerals that support muscle health. Therefore, including more Brussels sprouts in your diet may be more beneficial for gaining muscle while training consistently.

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

Brussels sprouts have a lower environmental impact compared to Potherb Jute. Brussels sprouts require less water, land, and resources to grow, making them a more sustainable option. Additionally, Brussels sprouts have a lower carbon footprint and contribute less to greenhouse gas emissions compared to Potherb Jute.