Comparing Nutrients in 7 ounces Boiled Brussels Sprouts VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Boiled Brussels Sprouts	24%	10%	66%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Boiled Brussels Sprouts	Blanched Almonds	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	9.04% 5.06g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Brussels Sprouts	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	17.6% 0.23mg	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	29.8% 119μg	24.3% 97μg	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	137% 123mg	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	5.7% 0.85mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Brussels Sprouts	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	226% 2.04mg	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	29.8% 2.4mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	158% 3.64mg	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	16% 111mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.77% 176g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Brussels Sprouts vs Blanched Almonds:

• Boiled and Drained Brussels Sprouts have more Vitamin A, 1.5 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 8.9 times more Vitamin B2, 5.8 times more Vitamin B3 and 55.2 times more Vitamin E than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Blanched Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled and Drained Brussels Sprouts as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Brussels Sprouts vs Blanched Almonds:

• Boiled and Drained Brussels Sprouts have 19.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Calcium, 12.4 times more Copper, 2.7 times more Iron, 13.4 times more Magnesium, 8.1 times more Manganese, 8.6 times more Phosphorus, 2.1 times more Potassium, 2.1 times more Selenium and 9 times more Zinc than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts and Blanched Almonds have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Brussels Sprouts have 43.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 16.4 times more Energy, 105 times more Fat, 38.8 times more Saturated Fat, 156.5 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Sugars, 3.8 times more Fiber and 8.4 times more Protein than Boiled and Drained Brussels Sprouts.
• Both Boiled and Drained Brussels Sprouts as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.