Comparing Nutrients in 7 ounces Brussels Sprouts VS Dried European Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Dried European Chestnuts	7%	11%	82%

Macro Nutrients

	Brussels Sprouts	Dried European Chestnuts	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	18.3% 3.1g	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	118% 153g	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	61% 23.2g	38g per day for Men 19-50 years
Protein	12% 6.7g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Dried European Chestnuts	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	35.6% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	101% 1.3mg	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	54% 216μg	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	33% 29.8mg	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	Dried European Chestnuts	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	143% 1.3mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	112% 2.58mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	57.5% 1957mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.51% 18.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Dried European Chestnuts per 7 oz

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

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

• 7 ounces of Brussels Sprouts have more Vitamin A and 5.7 times more Vitamin C than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 2.1 times more Vitamin B1, 4 times more Vitamin B2, 2.9 times more Vitamin B5, 3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Dried European Chestnuts provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Dried European Chestnuts have insufficient amounts of Vitamin A
• Both Raw Brussels Sprouts as well as Dried European Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Dried European Chestnuts:

• 7 ounces of Brussels Sprouts have 9.1 times more Water than Dried European Chestnuts.
• While 7 oz of Dried European Chestnuts contain 1.6 times more Calcium, 9.3 times more Copper, 1.7 times more Iron, 3.2 times more Magnesium, 3.9 times more Manganese, 2.5 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Dried European Chestnuts contain similar levels of Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried European Chestnuts contain 8.7 times more Energy, 14.8 times more Fat, 13.5 times more Saturated Fat, 1.9 times more Omega 3, 34.9 times more Omega 6, 8.6 times more Carbohydrate, 3.1 times more Fiber and 1.9 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 European Chestnuts

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

Brussels sprouts are a great source of vitamin C, vitamin K, fiber, and antioxidants, which can help support immune function, bone health, and digestion. On the other hand, dried European chestnuts are lower in calories and fat, but higher in carbohydrates and fiber. Both are nutritious options, but Brussels sprouts offer more vitamins and minerals per serving.

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

Both Brussels sprouts and dried European chestnuts can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, Brussels sprouts are lower in calories and higher in fiber compared to dried chestnuts, making them a more suitable option for weight loss. Including a variety of vegetables like Brussels sprouts in your diet can help you feel full and satisfied while consuming fewer calories, ultimately supporting weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Brussels sprouts are a good source of plant-based protein, but dried European chestnuts are higher in protein content. Therefore, incorporating more dried European chestnuts into your diet may be beneficial for muscle growth. Additionally, be sure to include a variety of protein sources in your diet to support muscle development.

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

Brussels sprouts have a lower environmental impact compared to dried European chestnuts. Brussels sprouts require less water, land, and energy to produce, making them a more sustainable choice. Additionally, Brussels sprouts have a lower carbon footprint and contribute less to greenhouse gas emissions compared to dried European chestnuts.