Comparing Nutrients in 1 pound Roasted Almonds VS Boiled Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Brussels Sprouts with Salt	24%	10%	66%

Macro Nutrients

	Roasted Almonds	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	94% 2712kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	30.4% 22g	11% 7.9g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	170% 95g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	62% 0.81mg	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	62.4% 249μg	68% 272μg	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	0% 0mg	312% 281mg	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	723% 108mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	122% 1216mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	42% 0.38mg	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	211% 17mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	44.8% 1.03mg	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	305% 2136mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	77.7% 1166mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Boiled Brussels Sprouts with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Almonds vs Boiled Brussels Sprouts with Salt:

• 1 pound of Roasted Almonds has 15 times more Vitamin B2, 6 times more Vitamin B3, 1.3 times more Vitamin B5 and 55.6 times more Vitamin E than Boiled Brussels Sprouts with Salt.
• While 1 lb of Boiled and Drained Brussels Sprouts with Salt contains more Vitamin A, 1.4 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Boiled Brussels Sprouts with Salt provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Boiled and Drained Brussels Sprouts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Boiled Brussels Sprouts with Salt:

• 1 pound of Roasted Almonds has 7.4 times more Calcium, 13.2 times more Copper, 3.1 times more Iron, 14 times more Magnesium, 9.8 times more Manganese, 8.4 times more Phosphorus, 2.2 times more Potassium, 1.3 times more Selenium and 10 times more Zinc than Boiled Brussels Sprouts with Salt.
• While 1 lb of Boiled and Drained Brussels Sprouts with Salt contains 85.7 times more Sodium and 36.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 16.6 times more Energy, 105.1 times more Fat, 40.1 times more Saturated Fat, 163.9 times more Omega 6, 3 times more Carbohydrate, 2.8 times more Sugars, 4.2 times more Fiber and 8.2 times more Protein than Boiled Brussels Sprouts with Salt.
• While 1 lb of Boiled and Drained Brussels Sprouts with Salt contains 17.3 times more Omega 3 than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Boiled Brussels Sprouts with Salt provide inadequate amounts of Energy and Omega 6