Comparing Nutrients in 7 ounces Brussels Sprouts VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Brussels Sprouts	Iceberg Lettuce	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	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.25% 0.042g	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	4.53% 5.9g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	5.4% 3.9g	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	2.74% 2g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0.099g	g per day for Men 19-50 years
Fiber	20% 7.54g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	12% 6.7g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	6.4% 0.083mg	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	14.4% 57.5μg	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	6.17% 5.56mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	5.5% 0.05mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	10.8% 0.25mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Iceberg Lettuce per 7 oz

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

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

• 7 ounces of Brussels Sprouts have 1.5 times more Vitamin A, 3.4 times more Vitamin B1, 3.6 times more Vitamin B2, 6.1 times more Vitamin B3, 3.4 times more Vitamin B5, 5.2 times more Vitamin B6, 2.1 times more Vitamin B9, 30.4 times more Vitamin C, 4.9 times more Vitamin E and 7.3 times more Vitamin K than Iceberg Lettuce.
• 7 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Brussels Sprouts as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Iceberg Lettuce:

• 7 ounces of Brussels Sprouts have 2.3 times more Calcium, 2.8 times more Copper, 3.4 times more Iron, 3.3 times more Magnesium, 2.7 times more Manganese, 3.5 times more Phosphorus, 2.8 times more Potassium, 16 times more Selenium and 2.8 times more Zinc than Iceberg Lettuce.
• Both Brussels Sprouts and Iceberg Lettuce contain similar levels of Water per seven ounces.
• 7 ounces of Iceberg Lettuce lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 1.9 times more Omega 3, 3 times more Carbohydrate, 3.2 times more Fiber and 3.8 times more Protein than Iceberg Lettuce.
• Both Brussels Sprouts and Iceberg Lettuce offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Iceberg Lettuce provide inadequate amounts of Protein
• Both Raw Brussels Sprouts as well as Raw Iceberg Lettuce provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Iceberg Lettuce

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

Brussels sprouts are a nutrient-dense vegetable that is high in fiber, vitamins C and K, and antioxidants. They are also a good source of folate and manganese. In comparison, iceberg lettuce is lower in nutrients and fiber. Choosing Brussels sprouts over iceberg lettuce can provide more health benefits, including better digestion, improved immune function, and support for bone health.

Can I lose weight easier by eating more Brussels Sprouts or Iceberg Lettuce?

Both Brussels sprouts and iceberg lettuce can be beneficial for weight loss due to their low calorie content and high fiber content. However, Brussels sprouts are more nutrient-dense and provide a wider range of vitamins and minerals compared to iceberg lettuce. Including a variety of vegetables in your diet, including Brussels sprouts, can help support weight loss and overall health.

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

To support muscle growth while training consistently, it's important to focus on consuming a variety of nutrient-dense foods. Brussels sprouts are a great choice as they are rich in vitamins, minerals, and antioxidants that support overall health and muscle recovery. They also provide a good amount of plant-based protein. Iceberg lettuce, on the other hand, is low in calories and doesn't offer much in terms of protein or other essential nutrients needed for muscle growth. Therefore, I recommend incorporating more Brussels sprouts into your diet to support your muscle-building goals.

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

Brussels sprouts have a lower environmental impact compared to Iceberg Lettuce. They require less water, fertilizer, and pesticides to grow, making them a more sustainable option. Additionally, Brussels sprouts are typically grown in cooler climates, reducing the need for energy-intensive irrigation systems. Choosing Brussels sprouts over Iceberg Lettuce can help reduce your carbon footprint and support environmentally friendly farming practices.