Comparing Nutrients in 300 calories Blanched Almonds VS Cooked Frozen Brussels Sprouts

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cooked Frozen Brussels Sprouts: 714g

Blanched Almonds have 14 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 - Blanched Almonds or Cooked Frozen Brussels Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Blanched Almonds	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	2.87% 2.8g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	57.6% 0.92g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	77% 29.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	159% 2.06mg	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	6.23% 25μg	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	80.5% 12mg	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

	Blanched Almonds	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	12% 120mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	21% 1.67mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.6% 129mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	64% 1.47mg	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	35% 245mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	61% 2071mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	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 Blanched Almonds vs Cooked Frozen Brussels Sprouts:

• Blanched Almonds have 3.3 times more Vitamin E than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain more Vitamin A, 7.6 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B3, 15.3 times more Vitamin B5, 35.3 times more Vitamin B6, 29 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Cooked Frozen Brussels Sprouts:

• Blanched Almonds have 2.2 times more Copper than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 1.5 times more Calcium, 2.1 times more Iron, 1.6 times more Manganese, 1.6 times more Phosphorus, 6.2 times more Potassium, 2.6 times more Selenium, 11.1 times more Sodium and 270.2 times more Water than Blanched Almonds.
• Both Blanched 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:

• Blanched Almonds have 9.6 times more Fat, 3.5 times more Saturated Fat and 14.9 times more Omega 6 than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 453 times more Omega 3, 6.3 times more Carbohydrate, 6.3 times more Sugars, 5.8 times more Fiber and 2.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.