Comparing Nutrients in 14 ounces Almonds VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Almonds	Brussels Sprouts	Recommended Dietary Allowance
Energy	79.2% 2298kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	12% 8.73g	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	0.6% 0.44g	5.1% 3.7g	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	% 0.67g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 1.83g	g per day for Men 19-50 years
Fiber	131% 49.6g	39.7% 15g	38g per day for Men 19-50 years
Protein	150% 84g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	24.5% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	60.5% 242μg	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	0% 0mg	375% 337mg	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	678% 102mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	585% 703μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Brussels Sprouts	Recommended Dietary Allowance
Calcium	107% 1068mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	31% 0.28mg	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	184% 14.7mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	58% 1.34mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.23% 341g	3700g per day for Men 19-50 years

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

• Almonds have 1.5 times more Vitamin B1, 12.6 times more Vitamin B2, 4.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 29.1 times more Vitamin E than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain more Vitamin A, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Brussels Sprouts:

• Almonds have 6.4 times more Calcium, 14.7 times more Copper, 2.7 times more Iron, 11.7 times more Magnesium, 6.5 times more Manganese, 7 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Selenium and 7.4 times more Zinc than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 25 times more Sodium and 19.5 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 13.5 times more Energy, 166.4 times more Fat, 61.3 times more Saturated Fat, 273.9 times more Omega 6, 2.4 times more Carbohydrate, 2 times more Sugars, 3.3 times more Fiber and 6.3 times more Protein than Raw Brussels Sprouts.
• While Raw Brussels Sprouts contain 33 times more Omega 3 and 8.5 times more Fructose than Almonds.
• Both Almonds as well as Raw Brussels Sprouts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.