Comparing Nutrients in 100 grams Brussels Sprouts VS Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Brussels Sprouts	Roasted Pecans	Recommended Dietary Allowance
Energy	1.5% 43kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	76.6% 74.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	6.2% 0.099g	62% 0.99g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.045g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 8.95g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	3.03% 2.2g	5.6% 4.06g	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	1.3% 0.93g	0.055% 0.04g	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	% 0.81g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0.46g	% 4g	g per day for Men 19-50 years
Fiber	10% 3.8g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	6.04% 3.38g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Brussels Sprouts	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	4.22% 38μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.18% 0.31mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	14.4% 0.19mg	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	15.3% 61μg	4% 16μg	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	94% 85mg	0.78% 0.7mg	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	5.87% 0.88mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	148% 177μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brussels Sprouts	Roasted Pecans	Recommended Dietary Allowance
Calcium	4.2% 42mg	7.2% 72mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	130% 1.17mg	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	17.5% 1.4mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	171% 3.93mg	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	9.86% 69mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.5% 424mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	2.32% 86g	0.03% 1.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Brussels Sprouts VS Roasted Pecans per 100 g

Compare the macro and micronutrient content in 100 g of Brussels Sprouts versus 100 g of Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Brussels Sprouts vs Roasted Pecans:

• 100 grams of Brussels Sprouts have 5.4 times more Vitamin A, 3.8 times more Vitamin B9 and 121.4 times more Vitamin C than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 3.2 times more Vitamin B1, 1.6 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.5 times more Vitamin E than Raw Brussels Sprouts.
• Both Brussels Sprouts and Roasted Pecans provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Roasted Pecans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Brussels Sprouts as well as Dry Roasted Pecans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Brussels Sprouts vs Roasted Pecans:

• 100 grams of Brussels Sprouts have 76.8 times more Water than Roasted Pecans.
• While 100 g of Dry Roasted Pecans contain 1.7 times more Calcium, 16.7 times more Copper, 2 times more Iron, 5.7 times more Magnesium, 11.7 times more Manganese, 4.2 times more Phosphorus, 2.5 times more Selenium and 12.1 times more Zinc than Raw Brussels Sprouts.
• Both Brussels Sprouts and Roasted Pecans contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Dry Roasted Pecans contain 16.5 times more Energy, 247.6 times more Fat, 101.3 times more Saturated Fat, 10 times more Omega 3, 435.1 times more Omega 6, 1.5 times more Carbohydrate, 1.8 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Raw Brussels Sprouts.
• 100 grams of Brussels Sprouts provide inadequate amounts of Energy and Omega 6