Comparing Nutrients in 1 pound Brussels Sprouts VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Brussels Sprouts	26%	5%	69%
Almonds	14%	72%	14%

Macro Nutrients

	Brussels Sprouts	Almonds	Recommended Dietary Allowance
Energy	6.73% 195kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.2% 40.6g	75% 98g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	27.2% 19.7g	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	5.8% 4.2g	0.69% 0.5g	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	% 3.67g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 18g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	149% 56.7g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Almonds	Recommended Dietary Allowance
Vitamin A	19% 172μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	69% 277μg	50% 200μg	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	428% 386mg	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	26.6% 4mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Almonds	Recommended Dietary Allowance
Calcium	19% 191mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	520% 4.68mg	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	79.4% 6.35mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.7% 313mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	129% 14mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Brussels Sprouts vs Almonds:

• Raw Brussels Sprouts have more Vitamin A, 1.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.5 times more Vitamin B1, 12.6 times more Vitamin B2, 4.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 29.1 times more Vitamin E than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Brussels Sprouts vs Almonds:

• Raw Brussels Sprouts have 25 times more Sodium and 19.5 times more Water than Almonds.
• While Almonds contain 6.4 times more Calcium, 14.7 times more Copper, 2.7 times more Iron, 11.7 times more Magnesium, 6.5 times more Manganese, 7 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Selenium and 7.4 times more Zinc than Raw Brussels Sprouts.

Comparison of macro-nutrients per 1 pound:

• Raw Brussels Sprouts have 33 times more Omega 3 and 8.5 times more Fructose than Almonds.
• While Almonds contain 13.5 times more Energy, 166.4 times more Fat, 61.3 times more Saturated Fat, 273.9 times more Omega 6, 2.4 times more Carbohydrate, 2 times more Sugars, 3.3 times more Fiber and 6.3 times more Protein than Raw Brussels Sprouts.
• Both Raw Brussels Sprouts as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.