Comparing Nutrients in 7 ounces Brussels Sprouts VS Water Convolvulus

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Water Convolvulus	42%	7%	51%

Macro Nutrients

	Brussels Sprouts	Water Convolvulus	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	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	4.78% 6.2g	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	11% 4.17g	38g per day for Men 19-50 years
Protein	12% 6.7g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Water Convolvulus	Recommended Dietary Allowance
Vitamin A	8.38% 75.4μg	69.5% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.24% 1.48mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.4% 0.43mg	14.7% 0.19mg	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	28.3% 113μg	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	121% 109mg	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	Water Convolvulus	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	5.07% 0.046mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	14% 0.32mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	18.2% 619mg	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	15% 224mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Water Convolvulus per 7 oz

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

Lets compare vitamin content per 7 ounces of Brussels Sprouts vs Water Convolvulus:

• 7 ounces of Brussels Sprouts have 4.6 times more Vitamin B1, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin C than Water Convolvulus.
• While 7 oz of Raw Water Convolvulus contain 8.3 times more Vitamin A than Raw Brussels Sprouts.
• Both Brussels Sprouts and Water Convolvulus provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per seven ounces.
• Both Raw Brussels Sprouts as well as Raw Water Convolvulus have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Brussels Sprouts vs Water Convolvulus:

• 7 ounces of Brussels Sprouts have 3 times more Copper, 2.1 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium, 1.8 times more Selenium and 2.3 times more Zinc than Water Convolvulus.
• While 7 oz of Raw Water Convolvulus contain 1.8 times more Calcium, 3.1 times more Magnesium and 4.5 times more Sodium than Raw Brussels Sprouts.
• Both Brussels Sprouts and Water Convolvulus contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Water Convolvulus lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brussels Sprouts have 2.9 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Water Convolvulus.
• Both Raw Brussels Sprouts as well as Raw Water Convolvulus provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Brussels Sprouts VS Water Convolvulus

What are the health benefits of Brussels Sprouts compared to Water Convolvulus?

Brussels sprouts are a good source of fiber, vitamins C and K, and antioxidants which can help support a healthy immune system, reduce inflammation, and promote heart health. Water convolvulus, on the other hand, is rich in vitamins A and C, iron, and calcium, which can help support healthy vision, immune function, and bone health. Both vegetables offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Brussels Sprouts or Water Convolvulus?

Both Brussels sprouts and water convolvulus are low in calories and high in fiber, making them great choices for weight loss. However, weight loss ultimately comes down to creating a calorie deficit, so incorporating a variety of nutrient-dense foods, along with regular physical activity, is key for successful weight loss.

Should I eat more Brussels Sprouts or more Water Convolvulus to gain more muscles while training consistently?

Both Brussels sprouts and water convolvulus are nutritious vegetables that can support muscle growth when consumed as part of a balanced diet. Brussels sprouts are rich in protein, fiber, vitamins C and K, and antioxidants, while water convolvulus is a good source of vitamins A and C, as well as minerals like iron and calcium. To support muscle growth while training consistently, it is important to consume a variety of nutrient-dense foods, including a mix of protein sources, whole grains, fruits, and vegetables. Incorporating both Brussels sprouts and water convolvulus into your diet can help provide a range of essential nutrients that support muscle recovery and growth.

What is the environmental impact of producing Brussels Sprouts compared to Water Convolvulus?

Brussels sprouts have a lower environmental impact compared to water convolvulus (kangkong) as they require less water, land, and resources to grow. Additionally, Brussels sprouts are typically grown locally in many regions, reducing the carbon footprint associated with transportation.