Comparing Nutrients in 7 ounces Brussels Sprouts VS Dried Japanese Chestnuts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Dried Japanese Chestnuts	6%	3%	91%

Macro Nutrients

	Brussels Sprouts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	3.36% 0.57g	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	124% 162g	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	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Dried Japanese Chestnuts	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	19% 0.95mg	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	135% 122mg	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 Japanese Chestnuts	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	289% 2.6mg	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	84% 6.7mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	320% 7.36mg	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	48% 335mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	45% 1524mg	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	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.53% 19.8g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Brussels Sprouts have 9.5 times more Vitamin A and 1.4 times more Vitamin C than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 5.8 times more Vitamin B1, 4.2 times more Vitamin B2, 4.7 times more Vitamin B3, 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Brussels Sprouts.
• 7 ounces of Dried Japanese Chestnuts have insufficient amounts of Vitamin A
• Both Raw Brussels Sprouts as well as Dried Japanese Chestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Brussels Sprouts have 8.6 times more Water than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 1.7 times more Calcium, 18.7 times more Copper, 2.4 times more Iron, 5 times more Magnesium, 11 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 1.4 times more Sodium and 6.1 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 3.2 times more Omega 3 than Dried Japanese Chestnuts.
• While 7 oz of Dried Japanese Chestnuts contain 8.4 times more Energy, 9.1 times more Carbohydrate and 1.6 times more Protein than Raw Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• 7 ounces of Dried Japanese Chestnuts provide inadequate amounts of Omega 3
• Both Raw Brussels Sprouts as well as Dried Japanese Chestnuts provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Dried Japanese Chestnuts

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

Brussels sprouts are a great source of vitamins K and C, fiber, and antioxidants, which can support heart health, digestion, and immune function. Dried Japanese chestnuts are also nutritious, providing fiber, vitamins, and minerals, but they are higher in calories and carbohydrates compared to Brussels sprouts. Both can be part of a healthy diet, but Brussels sprouts offer more nutrients with fewer calories.

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

Both Brussels sprouts and dried Japanese chestnuts can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, Brussels sprouts are lower in calories and higher in fiber compared to dried Japanese chestnuts, making them a better choice 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 aiding in weight loss.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein sources. Both Brussels sprouts and dried Japanese chestnuts are nutritious options, but Brussels sprouts are higher in protein content and can be a good addition to a muscle-building diet. However, it is recommended to include a combination of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds to support muscle growth effectively.

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

Brussels sprouts have a lower environmental impact compared to dried Japanese chestnuts. Brussels sprouts require less water, land, and resources to grow, making them a more sustainable option. Additionally, Brussels sprouts are typically grown locally in many regions, reducing the carbon footprint associated with transportation compared to importing dried Japanese chestnuts.