Comparing Nutrients in 100 calories Roasted AlmondsVS Boiled Broccoli

Weight per 100 calories

Roasted Almonds

16.7g

Boiled Broccoli

286g

Roasted Almonds have 17.1 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Roasted Almonds or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Roasted Almondsvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.06%8.8g

Fat

1.2%1.17g

8.8 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.14%0.68g

Saturated Fat

0.71%0.23g

0.68 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.1%0.002g

Omega 3

21.3%0.34g

0.002 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.7%2.16g

Omega 6

0.86%0.15g

2.16 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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2.7%3.5g

Carbohydrate

15.8%20.5g

3.5 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.12%0.81g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.81 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.002%0.002g

Fructose

2.9%2.1g

≤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]

0.002 gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.002g

Glucose

%1.4g

0.002 gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.79g

Sucrose

%0.23g

0.79 gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.8%1.82g

Fiber

25%9.43g

1.82 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.26%3.5g

Protein

12%6.8g

3.5 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Almondsvs Boiled Broccoli

0%0μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.07%0.013mg

Vitamin B1

15%0.18mg

Thiamine

0.013 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15.4%0.2mg

Vitamin B2

27%0.35mg

Riboflavin

0.2 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.8%0.61mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.07%0.054mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.054 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.75%0.023mg

Vitamin B6

44%0.57mg

Pyridoxine

0.023 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.3%9.2μg

Vitamin B9

77%309μg

Folates and Folic Acid

9.2 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

206%185mg

Ascorbic acid

0 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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26.6%4mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

4 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Almondsvs Boiled Broccoli

4.5%45mg

Calcium

11.4%114mg

45 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.4%0.18mg

Copper

19.4%0.17mg

0.18 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.8%0.62mg

Iron

24%1.9mg

0.62 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%46.7mg

Magnesium

14.3%60mg

46.7 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.2%0.37mg

Manganese

24%0.55mg

0.37 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.3%78.8mg

Phosphorus

27.3%191mg

78.8 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.5%119mg

Potassium

24.6%837mg

119 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.61%0.33μg

Selenium

8.3%4.57μg

0.33 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.033%0.5mg

Sodium

7.8%117mg

0.5 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.03%0.55mg

Zinc

11.7%1.3mg

0.55 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.011%0.4g

Water

6.9%255g

0.4 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Roasted Almonds vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 14 times more Vitamin B1, 1.8 times more Vitamin B2, 2.6 times more Vitamin B3, 32.8 times more Vitamin B5, 25.1 times more Vitamin B6, 33.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
Both Dry Roasted Almonds and Boiled and Drained Broccoli have similar amounts of Vitamin E per 100 kcal.
Both Dry Roasted Almonds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Roasted Almonds vs Boiled Broccoli:

Boiled and Drained Broccoli contains 2.6 times more Calcium, 3.1 times more Iron, 1.3 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 7 times more Potassium, 13.7 times more Selenium, 233.5 times more Sodium, 2.3 times more Zinc and 632.7 times more Water than Dry Roasted Almonds.
Both Dry Roasted Almonds and Boiled and Drained Broccoli have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Almonds have 7.5 times more Fat, 3 times more Saturated Fat and 14.9 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 203.3 times more Omega 3, 5.8 times more Carbohydrate, 4.9 times more Sugars, 1264.3 times more Fructose, 5.2 times more Fiber and 1.9 times more Protein than Dry Roasted Almonds.
Both Dry Roasted Almonds and Boiled and Drained Broccoli have similar amounts of Energy per 100 kcal.
Both Dry Roasted Almonds as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Roasted AlmondsVS Oil Roasted AlmondsBoiled BroccoliVS Oil Roasted AlmondsRoasted AlmondsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Roasted AlmondsVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Roasted Almonds or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: