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

Weight per 300 calories

• Roasted Almonds: 50.2g
• Cooked Frozen Brussels Sprouts: 714g

Roasted Almonds have 14.2 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.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Frozen Brussels Sprouts	28%	7%	65%

Macro Nutrients

	Roasted 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% 26.4g	2.87% 2.8g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	57.6% 0.92g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	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	8.1% 10.5g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	77% 29.3g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	3.2% 0.039mg	61.3% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	24% 3.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	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	6.9% 27.6μg	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% 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

	Roasted Almonds	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	13.4% 134mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	23.4% 1.87mg	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	48.7% 1.1mg	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	33.8% 236mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	61% 2071mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	16.7% 620g	3700g per day for Men 19-50 years

Roasted Almonds VS Cooked Frozen Brussels Sprouts Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Almonds have 3.3 times more Vitamin E than Cooked Frozen Brussels Sprouts.
• While 300 kcal of Boiled and Drained Frozen Brussels Sprouts contain more Vitamin A, 19 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 15.2 times more Vitamin B5, 30.3 times more Vitamin B6, 26.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Roasted Almonds have 2.3 times more Copper than Cooked Frozen Brussels Sprouts.
• While 300 kcal of Boiled and Drained Frozen Brussels Sprouts contain 1.4 times more Calcium, 1.8 times more Iron, 1.3 times more Manganese, 1.7 times more Phosphorus, 5.8 times more Potassium, 4.3 times more Selenium, 71.2 times more Sodium and 512.5 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Cooked Frozen Brussels Sprouts contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 9.5 times more Fat, 3.5 times more Saturated Fat and 15.4 times more Omega 6 than Cooked Frozen Brussels Sprouts.
• While 300 kcal of Boiled and Drained Frozen Brussels Sprouts contain 183.7 times more Omega 3, 5.6 times more Carbohydrate, 6.1 times more Sugars, 5.4 times more Fiber and 2.5 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Cooked Frozen Brussels Sprouts offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Almonds provide inadequate amounts of Omega 3
• 300 calories of Cooked Frozen Brussels Sprouts provide inadequate amounts of Omega 6