Comparing Nutrients in 7 ounces Brussels Sprouts VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Brussels Sprouts	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	39.2% 1137kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	43% 14g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	250% 42.4g	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	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	0.82% 0.6g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	12% 6.7g	63% 35g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Whole Sesame Seeds	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	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	121% 1.57mg	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	48% 192μg	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	0% 0mg	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	3.3% 0.5mg	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	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	193% 1935mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	900% 8.1mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	166% 697mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	212% 4.9mg	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	178% 1248mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Whole Sesame Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Whole Sesame Seeds:

• 7 ounces of Brussels Sprouts have more Vitamin A, 6.2 times more Vitamin B5, more Vitamin C, 3.5 times more Vitamin E and more Vitamin K than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 5.7 times more Vitamin B1, 2.7 times more Vitamin B2, 6.1 times more Vitamin B3, 3.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Brussels Sprouts.
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Raw Brussels Sprouts as well as Dried Whole Sesame Seeds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Whole Sesame Seeds:

• 7 ounces of Brussels Sprouts have 18.3 times more Water than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 23.2 times more Calcium, 58.3 times more Copper, 10.4 times more Iron, 15.3 times more Magnesium, 7.3 times more Manganese, 9.1 times more Phosphorus, 21.5 times more Selenium and 18.5 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Whole Sesame Seeds contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 7.3 times more Sugars than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 13.3 times more Energy, 165.6 times more Fat, 112.2 times more Saturated Fat, 3.8 times more Omega 3, 475 times more Omega 6, 2.6 times more Carbohydrate, 3.1 times more Fiber and 5.2 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 Whole Sesame Seeds

What are the health benefits of Brussels Sprouts compared to Whole Sesame Seeds?

Brussels sprouts are rich in vitamins C and K, fiber, and antioxidants, which support immune function, bone health, and digestion. Whole sesame seeds are high in healthy fats, protein, and minerals like calcium and iron, which are beneficial for heart health and bone strength. Both are nutritious choices, but Brussels sprouts provide a wider range of vitamins and antioxidants.

Can I lose weight easier by eating more Brussels Sprouts or Whole Sesame Seeds?

Both Brussels sprouts and whole sesame seeds can be beneficial for weight loss due to their high fiber content and nutrient density. However, Brussels sprouts are lower in calories and higher in water content, making them a more filling and lower calorie option for weight loss. Including a variety of whole plant foods like Brussels sprouts in your diet can help support weight loss by providing essential nutrients while keeping you full and satisfied.

Should I eat more Brussels Sprouts or more Whole Sesame Seeds to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Brussels sprouts and whole sesame seeds are nutritious options, but sesame seeds are higher in protein and healthy fats, making them a more effective choice for muscle building. Incorporating both into your diet can provide a well-rounded source of nutrients for muscle growth.

What is the environmental impact of producing Brussels Sprouts compared to Whole Sesame Seeds?

Brussels sprouts have a lower environmental impact compared to whole sesame seeds. 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.