Comparing Nutrients in 7 ounces Brussels Sprouts VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Brussels Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	215% 36.5g	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	51% 66.5g	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	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Dried Beechnuts:

• 7 ounces of Brussels Sprouts have more Vitamin A and 5.5 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.2 times more Vitamin B1, 4.1 times more Vitamin B2, 3 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Dried Beechnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Brussels Sprouts as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Dried Beechnuts:

• 7 ounces of Brussels Sprouts have 42 times more Calcium, more Magnesium, more Phosphorus and 13 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 9.6 times more Copper, 1.8 times more Iron, 4 times more Manganese, 2.6 times more Potassium and 1.5 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Dried Beechnuts contain similar levels of Zinc per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 13.4 times more Energy, 166.7 times more Fat, 92.2 times more Saturated Fat, 17.2 times more Omega 3, 408.7 times more Omega 6, 3.7 times more Carbohydrate and 1.8 times more Protein than Raw Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Brussels Sprouts VS Dried Beechnuts

What are the health benefits of Brussels Sprouts compared to Dried Beechnuts?

Brussels sprouts are a nutrient-dense vegetable that are high in fiber, vitamins C and K, and antioxidants. They can support digestive health, reduce inflammation, and boost the immune system. Dried beech nuts, on the other hand, are high in healthy fats and protein, but they are also calorie-dense and may not offer the same range of vitamins and minerals as Brussels sprouts. Overall, Brussels sprouts are a more well-rounded and beneficial option for overall health and well-being.

Can I lose weight easier by eating more Brussels Sprouts or Dried Beechnuts?

You may find it easier to lose weight by eating more Brussels sprouts, as they are low in calories and high in fiber, which can help you feel full and satisfied. Dried beech nuts, on the other hand, are higher in calories and fat, so consuming them in large quantities may not be as conducive to weight loss.

Should I eat more Brussels Sprouts or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Brussels sprouts are a good source of protein and other essential nutrients, but dried beech nuts are higher in protein and healthy fats. Including both in your diet can help support muscle growth and overall health.

What is the environmental impact of producing Brussels Sprouts compared to Dried Beechnuts?

Brussels sprouts have a lower environmental impact compared to dried beechnuts. Brussels sprouts require less water, land, and resources to grow, making them a more sustainable choice. Additionally, beechnuts may require more processing and transportation, further increasing their environmental footprint.