Comparing Nutrients in 7 ounces Brussels Sprouts VS Root Wasabi

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Root Wasabi	16%	5%	79%

Macro Nutrients

	Brussels Sprouts	Root Wasabi	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.3% 1.25g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	NA	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	36% 46.7g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	12% 6.7g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Root Wasabi	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	42% 0.54mg	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	8.93% 35.7μg	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	92% 83mg	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	Root Wasabi	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	34% 0.31mg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	33.7% 0.78mg	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	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	4.6% 171g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Root Wasabi per 7 oz

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

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Root Wasabi:

• 7 ounces of Brussels Sprouts have 19 times more Vitamin A, 1.5 times more Vitamin B5, 3.4 times more Vitamin B9 and 2 times more Vitamin C than Root Wasabi.
• While 7 oz of Raw Root Wasabi contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B6 than Raw Brussels Sprouts.
• Both Brussels Sprouts and Root Wasabi provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Root Wasabi have insufficient amounts of Vitamin A
• Both Raw Brussels Sprouts as well as Raw Root Wasabi have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Root Wasabi:

• 7 ounces of Brussels Sprouts have 1.4 times more Iron and 1.2 times more Water than Root Wasabi.
• While 7 oz of Raw Root Wasabi contain 3 times more Calcium, 2.2 times more Copper, 3 times more Magnesium, 1.5 times more Potassium and 3.9 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Root Wasabi contain similar levels of Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Root Wasabi contain 2.5 times more Energy, 2.6 times more Carbohydrate, 2.1 times more Fiber and 1.4 times more Protein than Raw Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy

Frequently Asked Questions about Brussels Sprouts VS Root Wasabi

What are the health benefits of Brussels Sprouts compared to Root Wasabi?

Brussels sprouts are high in fiber, vitamins C and K, and antioxidants, which can help support a healthy immune system, digestion, and reduce inflammation. On the other hand, root wasabi is known for its antibacterial properties and potential cancer-fighting abilities due to its high levels of phytonutrients. Both can be beneficial to include in a balanced vegan diet for overall health and well-being.

Can I lose weight easier by eating more Brussels Sprouts or Root Wasabi?

Both Brussels sprouts and root wasabi can be beneficial for weight loss due to their low calorie content and high fiber content. However, Brussels sprouts are more commonly consumed and versatile in cooking, making them easier to incorporate into your diet regularly. Additionally, Brussels sprouts are rich in vitamins, minerals, and antioxidants that support overall health and weight management. Ultimately, the key to weight loss is a balanced diet and regular physical activity, so incorporating a variety of nutrient-dense foods like Brussels sprouts can help support your weight loss goals.

Should I eat more Brussels Sprouts or more Root Wasabi to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume a variety of plant-based protein sources. Brussels sprouts are a good source of plant-based protein, as well as fiber, vitamins, and minerals. Root wasabi, on the other hand, is not typically consumed in large quantities and may not provide as much protein as Brussels sprouts. Therefore, incorporating more Brussels sprouts into your diet may be more beneficial for muscle gain while training.

What is the environmental impact of producing Brussels Sprouts compared to Root Wasabi?

Brussels sprouts have a lower environmental impact compared to Root Wasabi. 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, further reducing their carbon footprint compared to the transportation of Root Wasabi.