Comparing Nutrients in 1 kilogram Brussels Sprouts VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Brussels Sprouts	Brazilnuts	Recommended Dietary Allowance
Energy	15% 430kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	1.94% 0.62g	504% 161g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	1433% 244g	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	90% 117g	130g per day for Men 19-50 years
Sugars	30.3% 22g	32% 23.3g	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	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	% 8.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.6g	% 23.3g	g per day for Men 19-50 years
Fiber	100% 38g	197% 75g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Brazilnuts	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	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.6% 7.45mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	77.7% 1mg	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	55% 220μg	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	7.78% 7mg	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	377% 56.5mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	42% 420mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	1937% 17.4mg	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	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	532% 12.2mg	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	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	16.7% 250mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	23.2% 860g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Brazilnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Brussels Sprouts vs Brazilnuts:

• 1 kilogram of Brussels Sprouts has more Vitamin A, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6, 2.8 times more Vitamin B9, 121.4 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 4.4 times more Vitamin B1 and 6.4 times more Vitamin E than Raw Brussels Sprouts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Brussels Sprouts as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brussels Sprouts vs Brazilnuts:

• 1 kilogram of Brussels Sprouts has 25.1 times more Water than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 3.8 times more Calcium, 24.9 times more Copper, 1.7 times more Iron, 16.3 times more Magnesium, 3.6 times more Manganese, 10.5 times more Phosphorus, 1.7 times more Potassium, 1198.1 times more Selenium and 9.7 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brussels Sprouts has 2.8 times more Omega 3 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 15.3 times more Energy, 223.7 times more Fat, 260.2 times more Saturated Fat, 541.4 times more Omega 6, 1.3 times more Carbohydrate, 2 times more Fiber and 4.2 times more Protein than Raw Brussels Sprouts.
• Both Brussels Sprouts and Brazilnuts offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy and Omega 6