Comparing Nutrients in 300 calories Cooked Frozen Brussels Sprouts with Salt VS Oil Roasted Almonds

Weight per 300 calories

• Cooked Frozen Brussels Sprouts with Salt: 714g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 14.5 times more energy per unit of mass than Boiled Frozen Brussels Sprouts, drained with Salt, which is very high in comparison to other foods. Cooked Frozen Brussels Sprouts with Salt having low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Brussels Sprouts with Salt or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Frozen Brussels Sprouts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.87% 2.8g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	57.6% 0.92g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	20.5% 15g	3.1% 2.25g	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	0% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	77% 29.3g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	46.4% 26g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Brussels Sprouts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	36.5% 329μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.3% 0.74mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.84mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	159% 2.06mg	4.5% 0.058mg	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	180% 721μg	3.34% 13.3μg	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	363% 326mg	0% 0mg	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	24.3% 3.64mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1152% 1382μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Brussels Sprouts with Salt	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18.6% 186mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	52.4% 0.47mg	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	43% 3.43mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	30.6% 129mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	53% 1.2mg	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	57% 400mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	61% 2071mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	123% 1850mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	16.7% 620g	0.037% 1.4g	3700g per day for Men 19-50 years

Cooked Frozen Brussels Sprouts With Salt VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Brussels Sprouts with Salt or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Cooked Frozen Brussels Sprouts with Salt vs Oil Roasted Almonds:

• 300 calories of Cooked Frozen Brussels Sprouts with Salt have more Vitamin A, 16.2 times more Vitamin B1, 2.1 times more Vitamin B2, 2.1 times more Vitamin B3, 21.6 times more Vitamin B5, 35.4 times more Vitamin B6, 54.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 3.5 times more Vitamin E than Boiled Frozen Brussels Sprouts, drained with Salt.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Frozen Brussels Sprouts, drained with Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Brussels Sprouts with Salt vs Oil Roasted Almonds:

• 300 calories of Cooked Frozen Brussels Sprouts with Salt have 1.3 times more Calcium, 1.9 times more Iron, 1.2 times more Manganese, 1.7 times more Phosphorus, 6 times more Potassium, 2.1 times more Selenium, 3743.2 times more Sodium and 447.7 times more Water than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 1.9 times more Copper than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Oil Roasted Almonds contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Brussels Sprouts with Salt have more Omega 3, 6.8 times more Carbohydrate, 6.6 times more Sugars, 5.6 times more Fiber and 2.5 times more Protein than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 9.8 times more Fat, 3.6 times more Saturated Fat and 15.9 times more Omega 6 than Boiled Frozen Brussels Sprouts, drained with Salt.
• Both Cooked Frozen Brussels Sprouts with Salt and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Frozen Brussels Sprouts with Salt provide inadequate amounts of Omega 6
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3