Comparing Nutrients in 1 pound Brazilnuts VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Brazilnuts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	103% 2989kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	49% 0.78g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	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	41% 53.3g	24.8% 32.2g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 10.6g	NA	g per day for Men 19-50 years
Fiber	89.5% 34g	31% 11.8g	38g per day for Men 19-50 years
Protein	116% 65g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.7% 177μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	17.2% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	23% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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

	Brazilnuts	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	72.6% 726mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	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	138% 11mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	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	470% 3289mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Boiled Brussels Sprouts per 1 lb

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

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

• 1 pound of Brazilnuts has 5.8 times more Vitamin B1 and 13.1 times more Vitamin E than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 2.7 times more Vitamin B9, 88.6 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Boiled Brussels Sprouts:

• 1 pound of Brazilnuts has 4.4 times more Calcium, 21 times more Copper, 2 times more Iron, 18.8 times more Magnesium, 5.4 times more Manganese, 12.9 times more Phosphorus, 2.1 times more Potassium, 1278 times more Selenium and 12.3 times more Zinc than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 26 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 18.3 times more Energy, 134.2 times more Fat, 158.2 times more Saturated Fat, 308.4 times more Omega 6, 1.7 times more Carbohydrate, 1.3 times more Sugars, 2.9 times more Fiber and 5.6 times more Protein than Boiled Brussels Sprouts.
• While 1 lb of Boiled and Drained Brussels Sprouts contains 4.8 times more Omega 3 than Dried Brazilnuts.
• 1 pound of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6