Comparing Nutrients in 7 ounces Brussels Sprouts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Brussels Sprouts	Brazilnuts	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	100% 32g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 4.62g	g per day for Men 19-50 years
Fiber	20% 7.54g	39% 15g	38g per day for Men 19-50 years
Protein	12% 6.7g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Brazilnuts	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Brazilnuts per 7 oz

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

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

• 7 ounces of Brussels Sprouts have more Vitamin A, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 2.8 times more Vitamin B9, 121.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 4.4 times more Vitamin B1 and 6.4 times more Vitamin E than Raw Brussels Sprouts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Brazilnuts:

• 7 ounces of Brussels Sprouts have 25.1 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 3.8 times more Calcium, 24.9 times more Copper, 1.7 times more Iron, 16.3 times more Magnesium, 3.6 times more Manganese, 10.5 times more Phosphorus, 1.7 times more Potassium, 1198.1 times more Selenium and 9.7 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 2.8 times more Omega 3 than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15.3 times more Energy, 223.7 times more Fat, 260.2 times more Saturated Fat, 541.4 times more Omega 6, 1.3 times more Carbohydrate, 2 times more Fiber and 4.2 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Brazilnuts offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Brussels Sprouts VS Brazilnuts

What are the health benefits of Brussels Sprouts compared to Brazilnuts?

Brussels sprouts are a great source of fiber, vitamins C and K, and antioxidants which support immune health, bone health, and reduce inflammation. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and antioxidant activity. Both can be part of a healthy vegan diet, but Brussels sprouts offer a wider range of nutrients.

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

Both Brussels sprouts and Brazil nuts can be beneficial for weight loss, but for different reasons. Brussels sprouts are low in calories and high in fiber, which can help you feel full and satisfied, making it easier to consume fewer calories overall. On the other hand, Brazil nuts are high in healthy fats and selenium, which can support metabolism and thyroid function for weight management. Including a variety of nutrient-dense foods like Brussels sprouts and Brazil nuts in your diet can help support your weight loss goals.

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

To gain more muscle while training consistently, it is important to focus on consuming adequate protein. Brussels sprouts are a good source of plant-based protein, but Brazil nuts are not a significant source of protein. Therefore, it would be more beneficial to include more Brussels sprouts in your diet to support muscle growth. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and quinoa can also help you meet your protein needs for muscle building.

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

Brussels sprouts have a lower environmental impact compared to Brazil nuts. Brussels sprouts require less water, land, and resources to grow, making them a more sustainable choice. Brazil nuts, on the other hand, are typically harvested from the rainforest, which can contribute to deforestation and habitat destruction. Choosing Brussels sprouts over Brazil nuts can help reduce your carbon footprint and support environmental conservation efforts.