Comparing Nutrients in 14 ounces Lightly Salted Oil Roasted AlmondsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Lightly Salted Oil Roasted Almonds

13%

76%

11%

Boiled Broccoli

23%

68%

14 oz ▼

Macro Nutrients

Lightly Salted Oil Roasted Almondsvs Boiled Broccoli

83%2409kcal

Energy

4.8%139kcal

2409 kcalvs139 kcal

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

Find Nuts and Seeds rich in Energy

226%219g

Fat

1.68%1.63g

219 gvs1.63 g

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

Find Nuts and Seeds rich in Fat

52%16.7g

Saturated Fat

0.98%0.31g

16.7 gvs0.31 g

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

Find Nuts and Seeds rich in Saturated Fat

0%0g

Omega 3

29.5%0.47g

0 gvs0.47 g

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

Find Nuts and Seeds rich in Omega 3

316%53.7g

Omega 6

1.2%0.2g

53.7 gvs0.2 g

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

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Nuts and Seeds rich in Cholesterol

54%70g

Carbohydrate

22%28.5g

70 gvs28.5 g

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

Find Nuts and Seeds rich in Carbohydrate

25%18g

Sugars

7.6%5.5g

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

18 gvs5.5 g

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

Find Nuts and Seeds rich in Sugars

0%0g

Fructose

4.05%2.94g

≤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 gvs2.94 g

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

Find Nuts and Seeds rich in Fructose

%0.16g

Glucose

%1.94g

0.16 gvs1.94 g

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

Find Nuts and Seeds rich in Glucose

%17.4g

Sucrose

%0.32g

17.4 gvs0.32 g

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

Find Nuts and Seeds rich in Sucrose

110%41.7g

Fiber

34.5%13g

41.7 gvs13 g

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

Find Nuts and Seeds rich in Fiber

150%84.3g

Protein

17%9.45g

84.3 gvs9.45 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Lightly Salted Oil Roasted Almondsvs Boiled Broccoli

Vitamin A

34%306μg

RAE, retinol activity equivalents

NA μgvs306 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

30.4%0.37mg

Vitamin B1

21%0.25mg

Thiamine

0.37 mgvs0.25 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

238%3.1mg

Vitamin B2

37.6%0.49mg

Riboflavin

3.1 mgvs0.49 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

91%14.5mg

Vitamin B3

13.7%2.2mg

Niacin, nicotinic acid, niacinamide

14.5 mgvs2.2 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

18%0.91mg

Vitamin B5

49%2.44mg

Pantothenic acid

0.91 mgvs2.44 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

36%0.47mg

Vitamin B6

61%0.79mg

Pyridoxine

0.47 mgvs0.79 mg

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

Find Nuts and Seeds rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

26.8%107μg

Vitamin B9

107%429μg

Folates and Folic Acid

107 μgvs429 μg

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

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

286%258mg

Ascorbic acid

0 mgvs258 mg

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

Find Nuts and Seeds rich in Vitamin C

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

687%103mg

Vitamin E

38.4%5.75mg

Tocopherols and Tocotrienols

103 mgvs5.75 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

467%560μg

Phytomenadione or phylloquinone

0 μgvs560 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Lightly Salted Oil Roasted Almondsvs Boiled Broccoli

115%1155mg

Calcium

16%159mg

1155 mgvs159 mg

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

Find Nuts and Seeds rich in Calcium

421%3.8mg

Copper

27%0.24mg

3.8 mgvs0.24 mg

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

Find Nuts and Seeds rich in Copper

Fluoride

0.4%16μg

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

NA μgvs16 μg

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

Find Nuts and Seeds rich in Fluoride

183%14.6mg

Iron

33.2%2.66mg

14.6 mgvs2.66 mg

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

Find Nuts and Seeds rich in Iron

259%1087mg

Magnesium

20%83.3mg

1087 mgvs83.3 mg

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

Find Nuts and Seeds rich in Magnesium

425%9.76mg

Manganese

33.5%0.77mg

9.76 mgvs0.77 mg

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

Find Nuts and Seeds rich in Manganese

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 .

Find Nuts and Seeds rich in Molybdenum

264%1850mg

Phosphorus

38%266mg

1850 mgvs266 mg

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

Find Nuts and Seeds rich in Phosphorus

81.6%2774mg

Potassium

34.2%1163mg

2774 mgvs1163 mg

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

Find Nuts and Seeds rich in Potassium

29.6%16.3μg

Selenium

11.5%6.35μg

16.3 μgvs6.35 μg

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

Find Nuts and Seeds rich in Selenium

38%568mg

Sodium

11%163mg

568 mgvs163 mg

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

Find Nuts and Seeds rich in Sodium

111%12mg

Zinc

16.2%1.8mg

12 mgvs1.8 mg

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

Find Nuts and Seeds rich in Zinc

0.3%11g

Water

9.57%354g

11 gvs354 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 14 ounces of Lightly Salted Oil Roasted Almonds vs Boiled Broccoli:

Lightly Salted Oil Roasted Almonds have 1.5 times more Vitamin B1, 6.3 times more Vitamin B2, 6.6 times more Vitamin B3 and 17.9 times more Vitamin E than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.7 times more Vitamin B5, 1.7 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and more Vitamin K than Lightly Salted Oil Roasted Almonds.
Both Lightly Salted Oil Roasted Almonds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Lightly Salted Oil Roasted Almonds vs Boiled Broccoli:

Lightly Salted Oil Roasted Almonds have 7.3 times more Calcium, 15.7 times more Copper, 5.5 times more Iron, 13 times more Magnesium, 12.7 times more Manganese, 7 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Selenium, 3.5 times more Sodium and 6.8 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 31.9 times more Water than Lightly Salted Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

Lightly Salted Oil Roasted Almonds have 17.3 times more Energy, 134.6 times more Fat, 53.3 times more Saturated Fat, 265.1 times more Omega 6, 2.5 times more Carbohydrate, 3.3 times more Sugars, 3.2 times more Fiber and 8.9 times more Protein than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Omega 3 and more Fructose than Lightly Salted Oil Roasted Almonds.
Both Lightly Salted Oil Roasted Almonds as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Lightly Salted Oil Roasted AlmondsVS Plain Almond Butter with SaltBoiled BroccoliVS Plain Almond Butter with SaltLightly Salted Oil Roasted AlmondsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 14 ounces Lightly Salted Oil Roasted AlmondsVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: