Comparing Nutrients in 5 ounces Blanched Almonds VS 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	29% 836kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	4.07% 2.95g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	54% 30.3g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.24% 65.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	31.5% 0.41mg	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	17.4% 69.5μg	35.8% 143μg	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	72% 64.8mg	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	224% 33.7mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	229% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Frozen Brussels Sprouts	Recommended Dietary Allowance
Calcium	33.5% 335mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	5.35% 0.048mg	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	58% 4.65mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	12.7% 0.29mg	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	97% 682mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cooked Frozen Brussels Sprouts:

• Blanched Almonds have 1.9 times more Vitamin B1, 6.3 times more Vitamin B2, 6.5 times more Vitamin B3 and 46.6 times more Vitamin E than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain more Vitamin A, 2.5 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Boiled and Drained Frozen Brussels Sprouts have similar amounts of Vitamin B5 per 5 oz.
• Both Blanched Almonds as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Cooked Frozen Brussels Sprouts:

• Blanched Almonds have 9.1 times more Calcium, 30.2 times more Copper, 6.8 times more Iron, 14.9 times more Magnesium, 8.9 times more Manganese, 8.6 times more Phosphorus, 2.3 times more Potassium, 5.3 times more Selenium, 1.3 times more Sodium and 12.4 times more Zinc than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 19.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 14 times more Energy, 134.7 times more Fat, 48.8 times more Saturated Fat, 209.6 times more Omega 6, 2.2 times more Carbohydrate, 2.2 times more Sugars, 2.4 times more Fiber and 5.9 times more Protein than Boiled and Drained Frozen Brussels Sprouts.
• While Boiled and Drained Frozen Brussels Sprouts contain 32.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Boiled and Drained Frozen Brussels Sprouts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.