Comparing Nutrients in 7 ounces Kiwano VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Kiwano	15%	23%	62%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Kiwano	Brussels Sprouts	Recommended Dietary Allowance
Energy	3% 87.3kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	NA	6.02% 4.37g	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	NA	2.55% 1.85g	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	NA	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.91g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	6.3% 3.53g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Kiwano	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	33.4% 0.43mg	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	1.5% 5.95μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11.7% 10.5mg	187% 169mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kiwano	Brussels Sprouts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	15.4% 0.14mg	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	28% 2.24mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	29% 0.67mg	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	10.5% 73.4mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	7.18% 244mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.77% 177g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Kiwano VS Brussels Sprouts per 7 oz

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

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

• 7 oz of Raw Brussels Sprouts contain 5.4 times more Vitamin A, 5.6 times more Vitamin B1, 6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 3.5 times more Vitamin B6, 20.3 times more Vitamin B9 and 16 times more Vitamin C than Horned melon.
• 7 ounces of Kiwano have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B9

Comparing minerals per 7 ounces for Kiwano vs Brussels Sprouts:

• 7 ounces of Kiwano have 1.7 times more Magnesium than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 3.2 times more Calcium, 3.5 times more Copper, 8.6 times more Manganese, 1.9 times more Phosphorus and 3.2 times more Potassium than Horned melon.
• Both Kiwano and Brussels Sprouts contain similar levels of Iron, Zinc and Water per seven ounces.
• 7 ounces of Kiwano lack sufficient amounts of Calcium and Manganese

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Brussels Sprouts contain 1.9 times more Protein than Horned melon.
• Both Kiwano and Brussels Sprouts offer comparable quantities of Carbohydrate per seven ounces.
• Both Horned melon as well as Raw Brussels Sprouts provide inadequate amounts of Energy in seven ounces.

Frequently Asked Questions about Kiwano VS Brussels Sprouts

What are the health benefits of Kiwano compared to Brussels Sprouts?

Kiwano, also known as horned melon, is rich in vitamin C, fiber, and antioxidants, which can support immune function and promote healthy skin. Brussels sprouts are high in fiber, vitamins K and C, and antioxidants, which can help with bone health and reduce inflammation. Both are nutritious options, but Brussels sprouts may offer more benefits in terms of bone health and anti-inflammatory properties.

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

Both Kiwano and Brussels sprouts can be beneficial for weight loss due to their low calorie and high fiber content. However, Brussels sprouts are lower in calories and higher in fiber compared to Kiwano, making them a more effective choice for weight loss. Incorporating Brussels sprouts into your diet can help you feel full and satisfied while consuming fewer calories, ultimately aiding in weight loss.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of nutrient-dense plant-based foods. Both Kiwano and Brussels sprouts are nutritious options, but Brussels sprouts are higher in protein and essential nutrients like vitamin C, vitamin K, and fiber, which can support muscle growth and overall health. Therefore, incorporating more Brussels sprouts into your diet may be beneficial for muscle development.

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

Kiwano, also known as horned melon, typically has a higher environmental impact compared to Brussels sprouts due to factors such as water usage, land usage, and transportation. Brussels sprouts are a more sustainable option as they require less resources to grow and produce.