Comparing Nutrients in 1 pound Glazed Walnuts VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Glazed Walnuts	6%	59%	35%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Glazed Walnuts	Brussels Sprouts	Recommended Dietary Allowance
Energy	78.2% 2268kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	167% 162g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	50.6% 16g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	NA	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	166% 216g	31.2% 40.6g	130g per day for Men 19-50 years
Sugars	201% 146g	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	NA	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	NA	% 3.67g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	43% 16.3g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	67% 37.6g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Glazed Walnuts	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	NA	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Glazed Walnuts	Brussels Sprouts	Recommended Dietary Allowance
Calcium	32.2% 322mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	NA	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	73% 5.85mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	NA	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	44.7% 313mg	700mg per day for Men 19-50 years
Potassium	31% 1052mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	135% 2023mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	NA	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Glazed Walnuts VS Brussels Sprouts per 1 lb

Compare the macro and micronutrient content in 1 lb of Glazed Walnuts 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 Glazed Walnuts vs Brussels Sprouts:

• 1 lb of Raw Brussels Sprouts contains more Vitamin C than Glazed Walnuts.
• 1 pound of Glazed Walnuts have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Glazed Walnuts vs Brussels Sprouts:

• 1 pound of Glazed Walnuts has 1.7 times more Calcium and 17.8 times more Sodium than Brussels Sprouts.
• While 1 lb of Raw Brussels Sprouts contains 1.7 times more Potassium and 13.7 times more Water than Glazed Walnuts.
• Both Glazed Walnuts and Brussels Sprouts contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Glazed Walnuts has 11.6 times more Energy, 119 times more Fat, 57.6 times more Saturated Fat, 5.3 times more Carbohydrate, 14.6 times more Sugars and 2.4 times more Protein than Brussels Sprouts.
• Both Glazed Walnuts and Brussels Sprouts offer comparable quantities of Fiber per one pound.
• 1 pound of Brussels Sprouts provide inadequate amounts of Energy