Comparing Nutrients in 7 ounces Pecans VS Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Pecans	5%	88%	7%
Brussels Sprouts	26%	5%	69%

Macro Nutrients

	Pecans	Brussels Sprouts	Recommended Dietary Allowance
Energy	47.3% 1371kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	147% 143g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	122% 1.96g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	241% 41g	0.53% 0.089g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	11% 7.88g	6.02% 4.37g	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	0.11% 0.079g	2.55% 1.85g	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	% 0.079g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 0.91g	g per day for Men 19-50 years
Fiber	50% 19g	20% 7.54g	38g per day for Men 19-50 years
Protein	32.5% 18g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Pecans	Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	8.38% 75.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.3mg	9.24% 1.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	150% 45μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	30.3% 121μg	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	2.43% 2.2mg	187% 169mg	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	18.5% 2.78mg	11.6% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	293% 351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Brussels Sprouts	Recommended Dietary Allowance
Calcium	14% 139mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.5% 20μg	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	62.8% 5.02mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	388% 8.93mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	68.8% 31μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.5% 550mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	24% 814mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	81.7% 9mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.19% 7g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Pecans versus 7 oz of Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pecans vs Brussels Sprouts:

• 7 ounces of Pecans have 4.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.6 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.6 times more Vitamin E than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 12.7 times more Vitamin A, 2.8 times more Vitamin B9, 77.3 times more Vitamin C and 50.6 times more Vitamin K than Pecans nuts.
• Both Pecans and Brussels Sprouts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Pecans nuts as well as Raw Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pecans vs Brussels Sprouts:

• 7 ounces of Pecans have 1.7 times more Calcium, 17.1 times more Copper, 1.8 times more Iron, 5.3 times more Magnesium, 13.4 times more Manganese, 4 times more Phosphorus, 2.4 times more Selenium and 10.8 times more Zinc than Brussels Sprouts.
• While 7 oz of Raw Brussels Sprouts contain 24.4 times more Water than Pecans nuts.
• Both Pecans and Brussels Sprouts contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pecans have 16.1 times more Energy, 239.9 times more Fat, 99.7 times more Saturated Fat, 10 times more Omega 3, 458.4 times more Omega 6, 1.5 times more Carbohydrate, 1.8 times more Sugars, 2.5 times more Fiber and 2.7 times more Protein than Brussels Sprouts.
• 7 ounces of Brussels Sprouts provide inadequate amounts of Energy and Omega 6