Comparing Nutrients in 1 pound Roasted Almonds VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Roasted Almonds	Brussels Sprouts	Recommended Dietary Allowance
Energy	94% 2712kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	1.2% 0.2g	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	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	30.4% 22g	13.8% 9.98g	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	5.8% 4.2g	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	% 3.67g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 2.1g	g per day for Men 19-50 years
Fiber	130% 49.4g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	170% 95g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	76.4% 0.99mg	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	69% 277μg	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	428% 386mg	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	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Brussels Sprouts	Recommended Dietary Allowance
Calcium	122% 1216mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	35.3% 0.32mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	66.5% 1.53mg	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	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.3% 11g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Brussels Sprouts per 1 lb

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

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

• 1 pound of Roasted Almonds has 13.3 times more Vitamin B2, 4.9 times more Vitamin B3 and 27.2 times more Vitamin E than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains more Vitamin A, 1.8 times more Vitamin B1, 1.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Brussels Sprouts provide similar amounts of Vitamin B5 and 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 Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Roasted Almonds has 6.4 times more Calcium, 15.7 times more Copper, 2.7 times more Iron, 12.1 times more Magnesium, 6.6 times more Manganese, 6.8 times more Phosphorus, 1.8 times more Potassium, 1.3 times more Selenium and 7.9 times more Zinc than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 35.7 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 13.9 times more Energy, 175.1 times more Fat, 66 times more Saturated Fat, 287.7 times more Omega 6, 2.3 times more Carbohydrate, 2.2 times more Sugars, 2.9 times more Fiber and 6.2 times more Protein than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 9.9 times more Omega 3 than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6