Comparing Nutrients in 300 calories Almonds VS Cooked Frozen Brussels Sprouts

Weight per 300 calories

• Almonds: 51.8g
• Cooked Frozen Brussels Sprouts: 714g

Almonds have 13.8 times more energy per 100g than Cooked Frozen Brussels Sprouts. It has very high energy density when compared to other foods. Boiled and Drained Frozen Brussels Sprouts having low energy density.

Which food has more nutrients per 300 calories - Almonds or Cooked Frozen Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Almonds	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	2.87% 2.8g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	57.6% 0.92g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	20.5% 15g	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	0.079% 0.057g	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	77% 29.3g	38g per day for Men 19-50 years
Protein	19.6% 11g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.5% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	159% 2.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	180% 721μg	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	363% 326mg	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	88.5% 13.3mg	24.3% 3.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1152% 1382μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	14% 139mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	27% 0.24mg	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	24% 1.92mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	64% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	61% 2071mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	16.7% 620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cooked Frozen Brussels Sprouts:

• Almonds have 3.6 times more Vitamin E than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain more Vitamin A, 6.9 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 10 times more Vitamin B5, 29.1 times more Vitamin B6, 31.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cooked Frozen Brussels Sprouts:

• Almonds have 2.2 times more Copper than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.3 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 1.6 times more Phosphorus, 5.5 times more Potassium, 2 times more Selenium, 206.8 times more Sodium and 271.2 times more Water than Almonds.
• Both Almonds and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 9.3 times more Fat, 3.4 times more Saturated Fat and 15.2 times more Omega 6 than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 592.8 times more Omega 3, 5.3 times more Carbohydrate, 6.6 times more Sugars, 4.5 times more Fiber and 2.4 times more Protein than Almonds.
• Both Almonds and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.