Comparing Nutrients in 7 ounces Brussels Sprouts VS Green Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Green Leaf Lettuce	30%	7%	63%

Macro Nutrients

	Brussels Sprouts	Green Leaf Lettuce	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.28% 0.048g	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	4.4% 5.7g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	2.14% 1.55g	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	1.18% 0.85g	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	% 0.71g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	12% 6.7g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Green Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	81.6% 734μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	4.65% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	13.7% 0.18mg	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	19% 75.4μg	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	20.3% 18.3mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	209% 251μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Green Leaf Lettuce	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	6.4% 0.058mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	21.6% 0.5mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	11.3% 385mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Green Leaf Lettuce per 7 oz

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

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Green Leaf Lettuce:

• 7 ounces of Brussels Sprouts have 2 times more Vitamin B1, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6, 1.6 times more Vitamin B9, 9.2 times more Vitamin C, 4 times more Vitamin E and 1.4 times more Vitamin K than Green Leaf Lettuce.
• While 7 oz of Raw Green Leaf Lettuce contain 9.7 times more Vitamin A than Raw Brussels Sprouts.
• Both Brussels Sprouts and Green Leaf Lettuce provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Green Leaf Lettuce have insufficient amounts of Vitamin E
• Both Raw Brussels Sprouts as well as Raw Green Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Green Leaf Lettuce:

• 7 ounces of Brussels Sprouts have 2.4 times more Copper, 1.6 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 2.7 times more Selenium and 2.3 times more Zinc than Green Leaf Lettuce.
• Both Brussels Sprouts and Green Leaf Lettuce contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Green Leaf Lettuce lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 1.7 times more Omega 3, 3.1 times more Carbohydrate, 2.8 times more Sugars, 2.9 times more Fiber and 2.5 times more Protein than Green Leaf Lettuce.
• Both Raw Brussels Sprouts as well as Raw Green Leaf Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Green Leaf Lettuce

What are the health benefits of Brussels Sprouts compared to Green Leaf Lettuce?

Brussels sprouts are a great source of vitamin C, vitamin K, fiber, and antioxidants, which can help support a healthy immune system, promote bone health, and reduce inflammation. Green leaf lettuce, on the other hand, is lower in calories and carbohydrates, making it a good option for weight management. 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 Green Leaf Lettuce?

Both Brussels sprouts and green leaf lettuce are low in calories and high in fiber, making them great choices for weight loss. However, Brussels sprouts are slightly higher in calories and carbohydrates compared to green leaf lettuce. Both can be part of a healthy weight loss diet, but if you are looking to maximize weight loss, focusing on green leaf lettuce may be a better option due to its lower calorie content. Remember to pair these vegetables with a variety of other nutrient-dense foods for a balanced diet.

Should I eat more Brussels Sprouts or more Green Leaf Lettuce to gain more muscles while training consistently?

To gain more muscles while training consistently, it's important to focus on consuming adequate protein. Both Brussels sprouts and green leaf lettuce are nutritious choices, but Brussels sprouts contain more protein per serving, making them a better option for muscle building. Additionally, Brussels sprouts are rich in vitamins and minerals that support overall health and fitness goals. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains will also help support muscle growth and recovery.

What is the environmental impact of producing Brussels Sprouts compared to Green Leaf Lettuce?

Brussels sprouts have a lower environmental impact compared to green leaf lettuce. They require less water, land, and energy to grow, making them a more sustainable option. Additionally, Brussels sprouts are packed with nutrients like vitamin C, vitamin K, and fiber, making them a nutritious choice for a plant-based diet.