Comparing Nutrients in 1 kilogram Boiled Brussels Sprouts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Almond paste	8%	52%	40%

Macro Nutrients

	Boiled Brussels Sprouts	Almond paste	Recommended Dietary Allowance
Energy	12.4% 360kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.02g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.6% 71g	368% 478g	130g per day for Men 19-50 years
Sugars	24% 17.4g	500% 363g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	126% 48g	38g per day for Men 19-50 years
Protein	45.5% 25.5g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Almond paste	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.4% 2.52mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	137% 1.78mg	27.7% 0.36mg	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	150% 600μg	183% 730μg	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	689% 620mg	1.1% 1mg	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	28.7% 4.3mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1169% 1403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Almond paste	Recommended Dietary Allowance
Calcium	36% 360mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	504% 4.54mg	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	150% 12mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	372% 8.56mg	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	80% 560mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	135% 15mg	11mg per day for Men 19-50 years
Water	24% 889g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Brussels Sprouts VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Brussels Sprouts versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Brussels Sprouts vs Almond paste:

• 1 kilogram of Boiled Brussels Sprouts has more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B5, 4.9 times more Vitamin B6, 620 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 5.2 times more Vitamin B2, 2.3 times more Vitamin B3 and 31.5 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Almond paste provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Brussels Sprouts as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Brussels Sprouts vs Almond paste:

• 1 kilogram of Boiled Brussels Sprouts has 6.3 times more Water than Almond paste.
• While 1 kg of Almond paste contains 4.8 times more Calcium, 5.5 times more Copper, 1.3 times more Iron, 6.5 times more Magnesium, 3.8 times more Manganese, 4.6 times more Phosphorus, 2.8 times more Selenium and 4.5 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Almond paste contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 12.7 times more Energy, 55.5 times more Fat, 25.8 times more Saturated Fat, 70.6 times more Omega 6, 6.7 times more Carbohydrate, 20.8 times more Sugars, 1.8 times more Fiber and 3.5 times more Protein than Boiled and Drained Brussels Sprouts.
• Both Boiled Brussels Sprouts and Almond paste offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6