Comparing Nutrients in 1 kilogram Blanched AlmondsVS Boiled Spears Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Boiled Spears Frozen Broccoli

36%

61%

1 kg ▼

Macro Nutrients

Blanched Almondsvs Boiled Spears Frozen Broccoli

203%5900kcal

Energy

9.66%280kcal

5900 kcalvs280 kcal

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

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541%525g

Fat

1.13%1.1g

525 gvs1.1 g

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

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124%39.5g

Saturated Fat

0.56%0.18g

39.5 gvs0.18 g

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

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2.5%0.04g

Omega 3

26.3%0.42g

0.04 gvs0.42 g

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

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727%124g

Omega 6

0.76%0.13g

124 gvs0.13 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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144%187g

Carbohydrate

41.2%53.6g

187 gvs53.6 g

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

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64%46.3g

Sugars

20.3%14.7g

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

46.3 gvs14.7 g

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

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0%0g

Fructose

≤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 gvsNA g

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

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%0.3g

Glucose

0.3 gvsNA g

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

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%44.6g

Sucrose

44.6 gvsNA g

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

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261%99g

Fiber

79%30g

99 gvs30 g

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

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382%214g

Protein

55.4%31g

214 gvs31 g

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

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Vitamins

Blanched Almondsvs Boiled Spears Frozen Broccoli

0%0μg

Vitamin A

56.7%510μg

RAE, retinol activity equivalents

0 μgvs510 μg

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

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159%1.9mg

Vitamin B1

46%0.55mg

Thiamine

1.9 mgvs0.55 mg

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

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547%7.1mg

Vitamin B2

62.3%0.81mg

Riboflavin

7.1 mgvs0.81 mg

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

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219%35mg

Vitamin B3

28.6%4.6mg

Niacin, nicotinic acid, niacinamide

35 mgvs4.6 mg

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

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62.8%3.14mg

Vitamin B5

55%2.74mg

Pantothenic acid

3.14 mgvs2.74 mg

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

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88.5%1.15mg

Vitamin B6

100%1.3mg

Pyridoxine

1.15 mgvs1.3 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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123%490μg

Vitamin B9

75%300μg

Folates and Folic Acid

490 μgvs300 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

446%401mg

Ascorbic acid

0 mgvs401 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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1583%238mg

Vitamin E

88%13mg

Tocopherols and Tocotrienols

238 mgvs13 mg

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

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0%0μg

Vitamin K

734%881μg

Phytomenadione or phylloquinone

0 μgvs881 μg

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

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Minerals

Blanched Almondsvs Boiled Spears Frozen Broccoli

236%2360mg

Calcium

51%510mg

2360 mgvs510 mg

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

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1141%10.3mg

Copper

47.8%0.43mg

10.3 mgvs0.43 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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410%32.8mg

Iron

76.3%6.1mg

32.8 mgvs6.1 mg

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

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638%2680mg

Magnesium

47.6%200mg

2680 mgvs200 mg

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

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798%18.4mg

Manganese

141%3.25mg

18.4 mgvs3.25 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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687%4810mg

Phosphorus

78.6%550mg

4810 mgvs550 mg

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

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194%6590mg

Potassium

53%1800mg

6590 mgvs1800 mg

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

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58%32μg

Selenium

34.5%19μg

32 μgvs19 μg

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

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12.7%190mg

Sodium

16%240mg

190 mgvs240 mg

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

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270%29.7mg

Zinc

27.3%3mg

29.7 mgvs3 mg

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

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1.2%45g

Water

24.5%907g

45 gvs907 g

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

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Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Boiled Spears Frozen Broccoli:

Blanched Almonds have 3.5 times more Vitamin B1, 8.8 times more Vitamin B2, 7.6 times more Vitamin B3, 1.6 times more Vitamin B9 and 18 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
While Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched Almonds and Boiled and Drained Spears Frozen Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
Both Blanched Almonds as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Boiled Spears Frozen Broccoli:

Blanched Almonds have 4.6 times more Calcium, 23.9 times more Copper, 5.4 times more Iron, 13.4 times more Magnesium, 5.6 times more Manganese, 8.7 times more Phosphorus, 3.7 times more Potassium, 1.7 times more Selenium and 9.9 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
While Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Sodium and 20.1 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

Blanched Almonds have 21.1 times more Energy, 477.5 times more Fat, 219.6 times more Saturated Fat, 951.2 times more Omega 6, 3.5 times more Carbohydrate, 3.1 times more Sugars, 3.3 times more Fiber and 6.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
While Boiled and Drained Spears Frozen Broccoli contain 10.5 times more Omega 3 than Blanched Almonds.
Both Blanched Almonds as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Blanched AlmondsVS Roasted AlmondsBoiled Spears Frozen BroccoliVS Roasted AlmondsBlanched AlmondsVS Broccoli RaabBoiled Spears Frozen BroccoliVS Broccoli Raab

Compare Foods

Comparing Nutrients in 1 kilogram Blanched AlmondsVS Boiled Spears Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: