Comparing Nutrients in 1 kilogram Pecans VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Pecans	Brussels Sprouts	Recommended Dietary Allowance
Energy	238% 6910kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	742% 720g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	193% 61.8g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	616% 9.86g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1213% 206g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	69% 89.5g	130g per day for Men 19-50 years
Sugars	54.8% 39.7g	30.3% 22g	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	0.55% 0.4g	13% 9.3g	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	% 0.4g	% 8.1g	g per day for Men 19-50 years
Sucrose	% 39g	% 4.6g	g per day for Men 19-50 years
Fiber	253% 96g	100% 38g	38g per day for Men 19-50 years
Protein	164% 92g	60.4% 33.8g	56g per day for Men 19-50 years

Vitamins

	Pecans	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	100% 1.3mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	46.6% 7.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.63mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	757% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55% 220μg	153% 610μg	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	12.2% 11mg	944% 850mg	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	93% 14mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	1475% 1770μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Brussels Sprouts	Recommended Dietary Allowance
Calcium	70% 700mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	1333% 12mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	316% 25.3mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	288% 1210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1957% 45mg	147% 3.37mg	2.3mg per day for Men 19-50 years
Molybdenum	347% 156μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	396% 2770mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	121% 4100mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	16.7% 250mg	1500mg per day for Men 19-50 years
Zinc	412% 45.3mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.95% 35.2g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Brussels Sprouts per 1 kg

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

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

• 1 kilogram of Pecans has 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.6 times more Vitamin E than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 12.7 times more Vitamin A, 2.8 times more Vitamin B9, 77.3 times more Vitamin C and 50.6 times more Vitamin K than Pecans nuts.
• Both Pecans and Brussels Sprouts provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Pecans nuts as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pecans vs Brussels Sprouts:

• 1 kilogram of Pecans has 1.7 times more Calcium, 17.1 times more Copper, 1.8 times more Iron, 5.3 times more Magnesium, 13.4 times more Manganese, 4 times more Phosphorus, 2.4 times more Selenium and 10.8 times more Zinc than Brussels Sprouts.
• While 1 kg of Raw Brussels Sprouts contains 24.4 times more Water than Pecans nuts.
• Both Pecans and Brussels Sprouts contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pecans has 16.1 times more Energy, 239.9 times more Fat, 99.7 times more Saturated Fat, 10 times more Omega 3, 458.4 times more Omega 6, 1.5 times more Carbohydrate, 1.8 times more Sugars, 2.5 times more Fiber and 2.7 times more Protein than Brussels Sprouts.
• 1 kilogram of Brussels Sprouts provide inadequate amounts of Energy and Omega 6