Comparing Nutrients in 1 pound Brussels Sprouts VS Pecans

Macros Ratio

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

Macro Nutrients

	Brussels Sprouts	Pecans	Recommended Dietary Allowance
Energy	6.73% 195kcal	108% 3134kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	337% 326g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	87.6% 28g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	280% 4.47g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	550% 94g	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	48.4% 63g	130g per day for Men 19-50 years
Sugars	13.8% 9.98g	25% 18g	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	0.25% 0.18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 2.1g	% 17.7g	g per day for Men 19-50 years
Fiber	45.4% 17.2g	115% 43.5g	38g per day for Men 19-50 years
Protein	27.4% 15.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Pecans	Recommended Dietary Allowance
Vitamin A	19% 172μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	78.3% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.4% 0.99mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	343% 103μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	69% 277μg	25% 100μg	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	5.54% 5mg	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	42.3% 6.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	669% 803μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Pecans	Recommended Dietary Allowance
Calcium	19% 191mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	605% 5.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.13% 45.4μg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	887% 20.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	157% 70.8μg	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	179% 1256mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	31.3% 17.2μg	55μg per day for Men 19-50 years
Sodium	7.56% 113mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	187% 20.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Pecans per 1 lb

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

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

• 1 pound of Brussels Sprouts has 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.
• While 1 lb of Pecans nuts contains 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 Raw Brussels Sprouts.
• Both Brussels Sprouts and Pecans provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Pecans nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brussels Sprouts vs Pecans:

• 1 pound of Brussels Sprouts has 24.4 times more Water than Pecans.
• While 1 lb of Pecans nuts contains 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 Raw Brussels Sprouts.
• Both Brussels Sprouts and Pecans contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pecans nuts contains 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 Raw Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6