Comparing Nutrients in 7 ounces Brussels Sprouts VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Brussels Sprouts	Green Soybeans	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	4.87% 1.56g	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	33% 5.6g	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	17% 22g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	12% 6.7g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Green Soybeans	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	9.92% 0.13mg	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	82% 327μg	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	64% 57.5mg	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	Green Soybeans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	28.2% 0.25mg	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	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	47% 1.1mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Green Soybeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Green Soybeans:

• 7 ounces of Brussels Sprouts have 4.2 times more Vitamin A, 2.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.9 times more Vitamin C than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 3.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3 and 2.7 times more Vitamin B9 than Raw Brussels Sprouts.
• 7 ounces of Green Soybeans have insufficient amounts of Vitamin A
• Both Raw Brussels Sprouts as well as Raw Green Soybeans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Green Soybeans:

• 7 ounces of Brussels Sprouts have 1.3 times more Water than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 4.7 times more Calcium, 1.8 times more Copper, 2.5 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium and 2.4 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Green Soybeans contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Soybeans contain 3.4 times more Energy, 22.7 times more Fat, 12.7 times more Saturated Fat, 3.8 times more Omega 3, 62.7 times more Omega 6 and 3.8 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Green Soybeans offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6

Frequently Asked Questions about Brussels Sprouts VS Green Soybeans

What are the health benefits of Brussels Sprouts compared to Green Soybeans?

Both Brussels sprouts and green soybeans (edamame) are excellent sources of plant-based protein, fiber, vitamins, and minerals. Brussels sprouts are particularly high in vitamin C, vitamin K, and antioxidants, which can help support immune function and reduce inflammation. On the other hand, green soybeans are rich in folate, iron, and calcium, which are important for energy production, red blood cell formation, and bone health. Both vegetables offer unique health benefits and can be a valuable addition to a balanced vegan diet.

Can I lose weight easier by eating more Brussels Sprouts or Green Soybeans?

Both Brussels sprouts and green soybeans are nutrient-dense foods that can support weight loss due to their high fiber and protein content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to consider portion sizes and overall calorie intake. Incorporating a variety of plant-based foods, including Brussels sprouts and green soybeans, along with a balanced diet and regular physical activity, can help support your weight loss goals.

Should I eat more Brussels Sprouts or more Green Soybeans to gain more muscles while training consistently?

Both Brussels sprouts and green soybeans are excellent sources of plant-based protein, which is essential for muscle growth and repair. However, green soybeans (edamame) contain a higher amount of protein compared to Brussels sprouts. Therefore, incorporating more green soybeans into your diet may be more beneficial for gaining muscle while training consistently. Additionally, green soybeans are also a good source of essential amino acids, which are the building blocks of protein and important for muscle development.

What is the environmental impact of producing Brussels Sprouts compared to Green Soybeans?

Both Brussels sprouts and green soybeans have relatively low environmental impacts compared to animal products. However, green soybeans (also known as edamame) have a slightly higher environmental impact due to the intensive farming practices often used to grow soybeans. Brussels sprouts require less water and land to grow, making them a more sustainable option. Overall, both Brussels sprouts and green soybeans are good choices for the environment compared to animal products.