Comparing Nutrients in 1 pound Roasted Pecans VS Brussels Sprouts

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Brussels Sprouts	Recommended Dietary Allowance
Energy	111% 3221kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	522% 89g	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	47.3% 61.5g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	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	0.25% 0.18g	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	% 0.18g	% 3.67g	g per day for Men 19-50 years
Sucrose	% 18g	% 2.1g	g per day for Men 19-50 years
Fiber	112% 42.6g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	77% 43g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.8% 3.2mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	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	18% 72.6μg	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	3.53% 3.18mg	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	39.3% 5.9mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	669% 803μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pecans	Brussels Sprouts	Recommended Dietary Allowance
Calcium	32.7% 327mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	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	159% 12.7mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	776% 18mg	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	190% 1329mg	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Pecans 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 Pecans vs Brussels Sprouts:

• 1 pound of Roasted Pecans has 3.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin E than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 5.4 times more Vitamin A, 3.8 times more Vitamin B9 and 121.4 times more Vitamin C than Dry Roasted Pecans.
• Both Roasted Pecans and Brussels Sprouts provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• 1 pound of Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Dry Roasted Pecans 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 Pecans vs Brussels Sprouts:

• 1 pound of Roasted Pecans has 1.7 times more Calcium, 16.7 times more Copper, 2 times more Iron, 5.7 times more Magnesium, 11.7 times more Manganese, 4.2 times more Phosphorus, 2.5 times more Selenium and 12.1 times more Zinc than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 76.8 times more Water than Dry Roasted Pecans.
• Both Roasted Pecans and Brussels Sprouts contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pecans has 16.5 times more Energy, 247.6 times more Fat, 101.3 times more Saturated Fat, 10 times more Omega 3, 435.1 times more Omega 6, 1.5 times more Carbohydrate, 1.8 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Brussels Sprouts.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy and Omega 6