Comparing Nutrients in 7 ounces Brussels Sprouts VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Brussels Sprouts	Wakame Seaweed	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.12% 0.02g	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	14% 18g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	1.78% 1.3g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	12% 6.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	0.31% 0.004mg	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	97% 389μg	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	6.6% 5.95mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Wakame Seaweed	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	62.6% 0.56mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	121% 2.78mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Wakame Seaweed per 7 oz

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

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

• 7 ounces of Brussels Sprouts have 2.1 times more Vitamin A, 2.3 times more Vitamin B1, 109.5 times more Vitamin B6, 28.3 times more Vitamin C and 33.4 times more Vitamin K than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 2.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.2 times more Vitamin B9 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Wakame Seaweed provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Raw Brussels Sprouts as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Wakame Seaweed:

• 7 ounces of Brussels Sprouts have 7.8 times more Potassium and 2.3 times more Selenium than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 3.6 times more Calcium, 4.1 times more Copper, 1.6 times more Iron, 4.7 times more Magnesium, 4.2 times more Manganese and 34.9 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Wakame Seaweed contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 49.5 times more Omega 3, 3.4 times more Sugars and 7.6 times more Fiber than Wakame Seaweed.
• Both Brussels Sprouts and Wakame Seaweed offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Omega 3 and Fiber
• Both Raw Brussels Sprouts as well as Raw Wakame Seaweed provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Wakame Seaweed

What are the health benefits of Brussels Sprouts compared to Wakame Seaweed?

Brussels sprouts are rich in vitamins K and C, fiber, and antioxidants, which support bone health, immunity, and digestion. Wakame seaweed is a good source of iodine, calcium, and magnesium, which are important for thyroid function and bone health. Both are nutritious options, but Brussels sprouts provide a wider range of nutrients due to their variety of vitamins and antioxidants.

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

Both Brussels sprouts and wakame seaweed can be beneficial for weight loss due to their low calorie and high fiber content. However, Brussels sprouts are a better choice as they are a good source of protein and various vitamins and minerals, which can help support overall health and weight loss goals. Wakame seaweed is also nutritious but may not provide as much satiety as Brussels sprouts. Incorporating a variety of plant-based foods, including Brussels sprouts, into your diet can help you achieve weight loss more effectively.

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

Both Brussels sprouts and Wakame seaweed are excellent choices for building muscle while training consistently. Brussels sprouts are rich in plant-based protein, fiber, vitamins, and minerals that support muscle growth and recovery. Wakame seaweed is a good source of protein, iron, and omega-3 fatty acids, which are important for muscle repair and growth. To maximize muscle gains, it's beneficial to include a variety of plant-based protein sources in your diet, such as both Brussels sprouts and Wakame seaweed, along with other protein-rich foods like legumes, nuts, seeds, and whole grains.

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

Brussels sprouts have a lower environmental impact compared to Wakame seaweed. Brussels sprouts require less water, land, and energy to produce, making them a more sustainable choice. Wakame seaweed cultivation can have negative effects on marine ecosystems if not managed properly.