Comparing Nutrients in 7 ounces Kumquats VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Kumquats	Brussels Sprouts	Recommended Dietary Allowance
Energy	4.86% 141kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	34% 13g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	8.43% 33.7μg	30.3% 121μg	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	97% 87mg	187% 169mg	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	2% 0.3mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Brussels Sprouts	Recommended Dietary Allowance
Calcium	12.3% 123mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	21.3% 1.7mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	5.4% 37.7mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.34% 160g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Kumquats VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Kumquats 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 Kumquats vs Brussels Sprouts:

• 7 oz of Raw Brussels Sprouts contain 2.5 times more Vitamin A, 3.8 times more Vitamin B1, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 6.1 times more Vitamin B6, 3.6 times more Vitamin B9, 1.9 times more Vitamin C, 5.9 times more Vitamin E and more Vitamin K than Raw Kumquats.
• Both Kumquats and Brussels Sprouts provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Kumquats have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Kumquats as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Kumquats vs Brussels Sprouts:

• 7 ounces of Kumquats have 1.5 times more Calcium and 1.4 times more Copper than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 1.6 times more Iron, 2.5 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Potassium, more Selenium and 2.5 times more Zinc than Raw Kumquats.
• Both Kumquats and Brussels Sprouts contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Kumquats lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kumquats have 1.7 times more Energy, 1.8 times more Carbohydrate, 4.3 times more Sugars and 1.7 times more Fiber than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 2.1 times more Omega 3 and 1.8 times more Protein than Raw Kumquats.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy
• Both Raw Kumquats as well as Raw Brussels Sprouts provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Kumquats VS Brussels Sprouts

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

Kumquats are a good source of vitamin C, fiber, and antioxidants, which can support immune health and reduce inflammation. Brussels sprouts are rich in vitamin K, vitamin C, and fiber, which can promote bone health and aid digestion. Both are nutritious choices, but kumquats may have a slight edge in vitamin C content.

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

Both kumquats and Brussels sprouts are low in calories and high in fiber, making them great choices for weight loss. However, Brussels sprouts are higher in fiber and protein, which can help you feel fuller for longer and support weight loss efforts. Incorporating both into your diet can be beneficial for weight loss, but Brussels sprouts may have a slight edge in terms of supporting your goals.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both kumquats and Brussels sprouts offer unique health benefits. However, Brussels sprouts are a better choice for muscle building as they are rich in protein, fiber, vitamins C and K, and antioxidants. Including Brussels sprouts in your diet can support muscle growth and overall health.

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

The environmental impact of producing kumquats is generally higher compared to Brussels sprouts due to factors such as water usage, land usage, and transportation emissions. Kumquats require more water and land to grow compared to Brussels sprouts, which can lead to increased water usage and land degradation. Additionally, the transportation of kumquats, which are often imported from distant locations, can result in higher carbon emissions compared to locally grown Brussels sprouts. Choosing locally sourced and seasonal produce, such as Brussels sprouts, can help reduce the environmental impact of food production.