Comparing Nutrients in 1 kilogram Frozen Brussels Sprouts VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Brussels Sprouts	30%	7%	63%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Frozen Brussels Sprouts	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	14% 410kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	2.63% 0.84g	132% 42g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	136% 177g	130g per day for Men 19-50 years
Sugars	28% 20.3g	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	100% 38g	276% 105g	38g per day for Men 19-50 years
Protein	67.5% 37.8g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Frozen Brussels Sprouts	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.38mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	57% 2.85mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	91% 1.18mg	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	308% 1230μg	67.5% 270μg	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	823% 741mg	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	33.3% 5mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1573% 1887μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Brussels Sprouts	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	26% 260mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	36.7% 0.33mg	1061% 9.55mg	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	116% 9.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	1070% 24.6mg	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	88.6% 620mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	109% 3700mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	23.5% 871g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Brussels Sprouts VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Brussels Sprouts versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Brussels Sprouts vs Oil Roasted Almonds:

• 1 kilogram of Frozen Brussels Sprouts has more Vitamin A, 1.2 times more Vitamin B5, 1.7 times more Vitamin B6, 4.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 6.4 times more Vitamin B2, 5.7 times more Vitamin B3 and 51.9 times more Vitamin E than Frozen Brussels Sprouts, Unprepared.
• Both Frozen Brussels Sprouts and Oil Roasted Almonds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Brussels Sprouts, Unprepared as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Brussels Sprouts vs Oil Roasted Almonds:

• 1 kilogram of Frozen Brussels Sprouts has 31.1 times more Water than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 11.2 times more Calcium, 28.9 times more Copper, 4 times more Iron, 13.7 times more Magnesium, 7.9 times more Manganese, 7.5 times more Phosphorus, 1.9 times more Potassium, 2.7 times more Selenium and 9.9 times more Zinc than Frozen Brussels Sprouts, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Brussels Sprouts has more Omega 3 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 14.8 times more Energy, 134.6 times more Fat, 50.1 times more Saturated Fat, 221.6 times more Omega 6, 2.2 times more Carbohydrate, 2.2 times more Sugars, 2.8 times more Fiber and 5.6 times more Protein than Frozen Brussels Sprouts, Unprepared.
• 1 kilogram of Frozen Brussels Sprouts provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3