Comparing Nutrients in 7 ounces Brussels Sprouts VS Taro Leaves

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Taro Leaves	37%	12%	51%

Macro Nutrients

	Brussels Sprouts	Taro Leaves	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	2.5% 0.42g	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	10.2% 13.3g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	8.24% 5.97g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	12% 6.7g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Taro Leaves	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	53% 478μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	69.6% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	22.3% 0.29mg	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	62.5% 250μg	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	115% 103mg	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	26.7% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	293% 351μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Taro Leaves	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	59.5% 0.54mg	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	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	61.6% 1.4mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Taro Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Taro Leaves:

• 7 ounces of Brussels Sprouts have 3.7 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin C and 1.6 times more Vitamin K than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 6.3 times more Vitamin A, 1.5 times more Vitamin B1, 5.1 times more Vitamin B2, 2 times more Vitamin B3, 2.1 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Brussels Sprouts.
• 7 ounces of Taro Leaves have insufficient amounts of Vitamin B5
• Both Raw Brussels Sprouts as well as Raw Taro Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Taro Leaves:

• 7 ounces of Brussels Sprouts have 1.8 times more Selenium than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 2.5 times more Calcium, 3.9 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 2.1 times more Manganese and 1.7 times more Potassium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Taro Leaves contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Taro Leaves lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 1.3 times more Carbohydrate than Taro Leaves.
• While 7 oz of Raw Taro Leaves contain 1.4 times more Sugars and 1.5 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Taro Leaves offer comparable quantities of Omega 3 and Fiber per seven ounces.
• Both Raw Brussels Sprouts as well as Raw Taro Leaves provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Taro Leaves

What are the health benefits of Brussels Sprouts compared to Taro Leaves?

Brussels sprouts are rich in vitamins C and K, fiber, and antioxidants, which can help support immune function, bone health, and reduce inflammation. Taro leaves are also nutritious, containing vitamins A, C, and B6, as well as minerals like calcium and iron, which can help support eye health, immune function, and energy production. Both Brussels sprouts and taro leaves are beneficial for overall health when included in a balanced vegan diet.

Can I lose weight easier by eating more Brussels Sprouts or Taro Leaves?

Both Brussels sprouts and taro leaves are nutritious and low in calories, making them great choices for weight loss. However, Brussels sprouts are higher in fiber and lower in calories compared to taro leaves, which can help you feel full and satisfied with fewer calories. Therefore, including more Brussels sprouts in your diet may help you lose weight easier.

Should I eat more Brussels Sprouts or more Taro Leaves to gain more muscles while training consistently?

Both Brussels sprouts and taro leaves are nutritious options for building muscle due to their high protein content. However, Brussels sprouts are higher in protein and also contain essential amino acids needed for muscle growth. Therefore, including more Brussels sprouts in your diet may be more beneficial for gaining muscle while training consistently.

What is the environmental impact of producing Brussels Sprouts compared to Taro Leaves?

Brussels sprouts have a lower environmental impact compared to Taro leaves. Brussels sprouts require less water, land, and resources to grow, making them a more sustainable option. Additionally, Brussels sprouts have a smaller carbon footprint compared to Taro leaves, making them a more environmentally friendly choice.