Comparing Nutrients in 14 ounces Frozen Brussels Sprouts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Frozen Brussels Sprouts	Blanched Almonds	Recommended Dietary Allowance
Energy	5.6% 163kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.42% 0.24g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	57% 74g	130g per day for Men 19-50 years
Sugars	11% 8.06g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	39.7% 15g	103% 39.3g	38g per day for Men 19-50 years
Protein	26.8% 15g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.7% 0.8mg	35% 0.46mg	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	122% 488μg	48.6% 194μg	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	327% 294mg	0% 0mg	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	13.2% 2mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	624% 749μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Blanched Almonds	Recommended Dietary Allowance
Calcium	10.3% 103mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	453% 4.08mg	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	46% 3.7mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	53.7% 1.23mg	317% 7.3mg	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	35% 246mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	43% 1469mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.34% 346g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Brussels Sprouts vs Blanched Almonds:

• Frozen Brussels Sprouts, Unprepared have more Vitamin A, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 5.8 times more Vitamin B2, 5.5 times more Vitamin B3 and 47.5 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared and Blanched Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Frozen Brussels Sprouts, Unprepared as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Brussels Sprouts vs Blanched Almonds:

• Frozen Brussels Sprouts, Unprepared have 19.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 9.1 times more Calcium, 31.1 times more Copper, 3.5 times more Iron, 13.4 times more Magnesium, 5.9 times more Manganese, 7.8 times more Phosphorus, 1.8 times more Potassium, 2.1 times more Selenium, 1.9 times more Sodium and 9.6 times more Zinc than Frozen Brussels Sprouts, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Brussels Sprouts, Unprepared have 33.5 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 14.4 times more Energy, 128.1 times more Fat, 47.1 times more Saturated Fat, 202.7 times more Omega 6, 2.4 times more Carbohydrate, 2.3 times more Sugars, 2.6 times more Fiber and 5.7 times more Protein than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts, Unprepared as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.