Comparing Nutrients in 1 kilogram Brussels Sprouts VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Almond paste	8%	52%	40%

Macro Nutrients

	Brussels Sprouts	Almond paste	Recommended Dietary Allowance
Energy	15% 430kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	69% 89.5g	368% 478g	130g per day for Men 19-50 years
Sugars	30.3% 22g	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	13% 9.3g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 4.6g	NA	g per day for Men 19-50 years
Fiber	100% 38g	126% 48g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Almond paste	Recommended Dietary Allowance
Vitamin A	42.2% 380μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	116% 1.4mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	153% 610μg	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	944% 850mg	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	58.7% 8.8mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1475% 1770μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Almond paste	Recommended Dietary Allowance
Calcium	42% 420mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	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	175% 14mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	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	99% 690mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	135% 15mg	11mg per day for Men 19-50 years
Water	23.2% 860g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Brussels Sprouts vs Almond paste:

• 1 kilogram of Brussels Sprouts has more Vitamin A, 1.7 times more Vitamin B1, 2.7 times more Vitamin B5, 6.1 times more Vitamin B6, 850 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 4.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 15.4 times more Vitamin E than Raw Brussels Sprouts.
• Both 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 Raw 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 Brussels Sprouts vs Almond paste:

• 1 kilogram of Brussels Sprouts has 1.2 times more Potassium and 6.1 times more Water than Almond paste.
• While 1 kg of Almond paste contains 4.1 times more Calcium, 6.5 times more Copper, 5.7 times more Magnesium, 2.5 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Selenium and 3.5 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Almond paste contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 10.7 times more Energy, 92.5 times more Fat, 42.4 times more Saturated Fat, 2 times more Omega 3, 123.9 times more Omega 6, 5.3 times more Carbohydrate, 16.5 times more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Raw Brussels Sprouts.
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy and Omega 6