Comparing Nutrients in 7 ounces Brussels Sprouts VS Red Sweet Peppers

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Red Sweet Peppers	13%	9%	78%

Macro Nutrients

	Brussels Sprouts	Red Sweet Peppers	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	1.17% 0.2g	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	9.2% 12g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	11.5% 8.33g	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	6.2% 4.5g	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	% 3.85g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	11% 4.17g	38g per day for Men 19-50 years
Protein	12% 6.7g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Red Sweet Peppers	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	34.6% 312μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.82% 0.85μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.3% 121μg	23% 91μg	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	282% 253mg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	8.1% 9.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Red Sweet Peppers	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	3.75% 0.034mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	9.66% 0.22mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	12.3% 419mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.95% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Red Sweet Peppers per 7 oz

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

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Red Sweet Peppers:

• 7 ounces of Brussels Sprouts have 2.6 times more Vitamin B1, 1.3 times more Vitamin B9 and 36.1 times more Vitamin K than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 4.1 times more Vitamin A, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 times more Vitamin C and 1.8 times more Vitamin E than Raw Brussels Sprouts.
• Both Brussels Sprouts and Red Sweet Peppers provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Raw Brussels Sprouts as well as Raw Red Sweet Peppers have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Red Sweet Peppers:

• 7 ounces of Brussels Sprouts have 6 times more Calcium, 4.1 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 1.8 times more Potassium, 16 times more Selenium and 1.7 times more Zinc than Red Sweet Peppers.
• Both Brussels Sprouts and Red Sweet Peppers contain similar levels of Water per seven ounces.
• 7 ounces of Red Sweet Peppers lack sufficient amounts of Calcium, Copper and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 1.8 times more Omega 3, 1.5 times more Carbohydrate, 1.8 times more Fiber and 3.4 times more Protein than Red Sweet Peppers.
• While 7 oz of Raw Red Sweet Peppers contain 1.9 times more Sugars and 2.4 times more Fructose than Raw Brussels Sprouts.
• 7 ounces of Red Sweet Peppers provide inadequate amounts of Protein
• Both Raw Brussels Sprouts as well as Raw Red Sweet Peppers provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Red Sweet Peppers

What are the health benefits of Brussels Sprouts compared to Red Sweet Peppers?

Brussels sprouts are high in fiber, vitamins C and K, and antioxidants, which support immune health, bone health, and reduce inflammation. Red sweet peppers are rich in vitamin C, vitamin A, and antioxidants, which promote healthy skin, vision, and immune function. Both are nutritious choices, but Brussels sprouts offer more vitamin K and fiber compared to red sweet peppers.

Can I lose weight easier by eating more Brussels Sprouts or Red Sweet Peppers?

Both Brussels sprouts and red sweet peppers are low in calories and high in fiber, making them great choices for weight loss. However, Brussels sprouts are slightly lower in calories and higher in fiber compared to red sweet peppers. Therefore, incorporating more Brussels sprouts into your diet may help you lose weight more effectively. Remember to pair them with a variety of other nutrient-dense foods for a well-balanced diet.

Should I eat more Brussels Sprouts or more Red Sweet Peppers to gain more muscles while training consistently?

Both Brussels sprouts and red sweet peppers are great options for muscle building due to their high nutrient content. Brussels sprouts are rich in vitamin C, vitamin K, and fiber, which can support muscle recovery and growth. Red sweet peppers are high in vitamin C, which is important for collagen production and muscle repair. To maximize muscle gain, it's beneficial to include a variety of nutrient-dense foods in your diet, so I recommend incorporating both Brussels sprouts and red sweet peppers into your meals.

What is the environmental impact of producing Brussels Sprouts compared to Red Sweet Peppers?

Brussels sprouts have a lower environmental impact compared to red sweet peppers. They require less water, land, and resources to grow, making them a more sustainable choice. Additionally, Brussels sprouts have a smaller carbon footprint due to their lower energy input during production and transportation.