Comparing Nutrients in 14 ounces Almond pasteVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Almond paste

52%

40%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Almond pastevs Frozen Chopped Broccoli

62.7%1818kcal

Energy

3.56%103kcal

1818 kcalvs103 kcal

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

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114%110g

Fat

1.2%1.15g

110 gvs1.15 g

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

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32.6%10.4g

Saturated Fat

0.55%0.17g

10.4 gvs0.17 g

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

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49.4%0.79g

Omega 3

26%0.42g

0.79 gvs0.42 g

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

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130%22g

Omega 6

0.72%0.12g

22 gvs0.12 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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146%190g

Carbohydrate

14.6%19g

190 gvs19 g

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

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198%144g

Sugars

7.4%5.36g

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

144 gvs5.36 g

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

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Fructose

4.54%3.3g

≤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]

NA gvs3.3 g

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

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Glucose

%2.98g

NA gvs2.98 g

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

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Sucrose

NA gvsNA g

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

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50%19g

Fiber

31.3%12g

19 gvs12 g

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

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63.8%35.7g

Protein

20%11g

35.7 gvs11 g

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

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Vitamins

Almond pastevs Frozen Chopped Broccoli

0%0μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

0 μgvs206 μg

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

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27%0.33mg

Vitamin B1

17.5%0.21mg

Thiamine

0.33 mgvs0.21 mg

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

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126%1.64mg

Vitamin B2

29.3%0.38mg

Riboflavin

1.64 mgvs0.38 mg

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

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35.3%5.64mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs1.87 mg

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

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8.97%0.45mg

Vitamin B5

22%1.1mg

Pantothenic acid

0.45 mgvs1.1 mg

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

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11%0.14mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.14 mgvs0.52 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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72.4%290μg

Vitamin B9

66.5%266μg

Folates and Folic Acid

290 μgvs266 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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0.44%0.4mg

Vitamin C

249%224mg

Ascorbic acid

0.4 mgvs224 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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358%53.7mg

Vitamin E

32.3%4.84mg

Tocopherols and Tocotrienols

53.7 mgvs4.84 mg

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

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0%0μg

Vitamin K

268%322μg

Phytomenadione or phylloquinone

0 μgvs322 μg

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

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Minerals

Almond pastevs Frozen Chopped Broccoli

68.3%683mg

Calcium

22.2%222mg

683 mgvs222 mg

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

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200%1.8mg

Copper

16.8%0.15mg

1.8 mgvs0.15 mg

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

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Fluoride

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

NA μgvsNA μg

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

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79.4%6.35mg

Iron

40%3.2mg

6.35 mgvs3.2 mg

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

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123%516mg

Magnesium

17%71.4mg

516 mgvs71.4 mg

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

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148%3.4mg

Manganese

50.7%1.17mg

3.4 mgvs1.17 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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146%1024mg

Phosphorus

28.3%198mg

1024 mgvs198 mg

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

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36.7%1246mg

Potassium

24.7%841mg

1246 mgvs841 mg

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

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30.3%16.7μg

Selenium

20.2%11μg

16.7 μgvs11 μg

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

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2.4%35.7mg

Sodium

6.35%95mg

35.7 mgvs95 mg

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

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53.4%5.87mg

Zinc

17.3%1.9mg

5.87 mgvs1.9 mg

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

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1.5%56g

Water

9.8%363g

56 gvs363 g

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

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Lets compare vitamin content per 14 ounces of Almond paste vs Frozen Chopped Broccoli:

Almond paste has 1.5 times more Vitamin B1, 4.3 times more Vitamin B2, 3 times more Vitamin B3 and 11.1 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.5 times more Vitamin B5, 3.6 times more Vitamin B6, 564 times more Vitamin C and more Vitamin K than Almond paste.
Both Almond paste and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 14 oz.
Both Almond paste as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almond paste vs Frozen Chopped Broccoli:

Almond paste has 3.1 times more Calcium, 11.9 times more Copper, 2 times more Iron, 7.2 times more Magnesium, 2.9 times more Manganese, 5.2 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.7 times more Sodium and 6.5 times more Water than Almond paste.

Comparison of macro-nutrients per 14 ounces:

Almond paste has 17.6 times more Energy, 95.7 times more Fat, 59.8 times more Saturated Fat, 1.9 times more Omega 3, 179.9 times more Omega 6, 10 times more Carbohydrate, 26.9 times more Sugars, 1.6 times more Fiber and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
Both Almond paste as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Almond pasteVS Dried BeechnutsFrozen Chopped BroccoliVS Dried BeechnutsAlmond pasteVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 14 ounces Almond pasteVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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