Comparing Nutrients in 300 calories Chinese BroccoliVS Roasted Almonds

Weight per 300 calories

Chinese Broccoli

1154g

Roasted Almonds

50.2g

Dry Roasted Almonds have 23 times more energy per unit of mass than Raw Chinese Broccoli, which is very high in comparison to other foods. Chinese Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Chinese Broccoli or Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Roasted Almonds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Chinese Broccolivs Roasted Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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9.04%8.77g

Fat

27%26.4g

8.77 gvs26.4 g

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

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4.2%1.34g

Saturated Fat

6.4%2.05g

1.34 gvs2.05 g

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

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195%3.13g

Omega 3

0.31%0.005g

3.13 gvs0.005 g

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

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5.43%0.92g

Omega 6

38.2%6.5g

0.92 gvs6.5 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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41.4%54g

Carbohydrate

8.1%10.5g

54 gvs10.5 g

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

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14%10g

Sugars

3.36%2.44g

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

10 gvs2.44 g

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

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Fructose

0.007%0.005g

≤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 gvs0.005 g

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

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Glucose

%0.005g

NA gvs0.005 g

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

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Sucrose

%2.4g

NA gvs2.4 g

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

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79%30g

Fiber

14.4%5.47g

30 gvs5.47 g

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

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24.7%14g

Protein

18.8%10.5g

14 gvs10.5 g

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

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Vitamins

Chinese Broccolivs Roasted Almonds

110%992μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

992 μgvs0 μg

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

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96%1.15mg

Vitamin B1

3.2%0.039mg

Thiamine

1.15 mgvs0.039 mg

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

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136%1.77mg

Vitamin B2

46%0.6mg

Riboflavin

1.77 mgvs0.6 mg

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

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33%5.3mg

Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

5.3 mgvs1.82 mg

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

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Vitamin B5

3.22%0.16mg

Pantothenic acid

NA mgvs0.16 mg

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

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65.7%0.85mg

Vitamin B6

5.25%0.068mg

Pyridoxine

0.85 mgvs0.068 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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300%1200μg

Vitamin B9

6.9%27.6μg

Folates and Folic Acid

1200 μgvs27.6 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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379%342mg

Vitamin C

0%0mg

Ascorbic acid

342 mgvs0 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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38.5%5.77mg

Vitamin E

80%12mg

Tocopherols and Tocotrienols

5.77 mgvs12 mg

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

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857%1028μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

1028 μgvs0 μg

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

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Minerals

Chinese Broccolivs Roasted Almonds

121%1212mg

Calcium

13.4%134mg

1212 mgvs134 mg

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

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82%0.74mg

Copper

61.3%0.55mg

0.74 mgvs0.55 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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85%6.8mg

Iron

23.4%1.87mg

6.8 mgvs1.87 mg

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

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52%219mg

Magnesium

33.3%140mg

219 mgvs140 mg

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

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Manganese

48.7%1.1mg

NA mgvs1.1 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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71%496mg

Phosphorus

33.8%236mg

496 mgvs236 mg

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

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93%3162mg

Potassium

10.5%358mg

3162 mgvs358 mg

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

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29.4%16μg

Selenium

1.82%1μg

16 μgvs1 μg

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

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5.4%80.8mg

Sodium

0.1%1.5mg

80.8 mgvs1.5 mg

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

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43%4.73mg

Zinc

15%1.66mg

4.73 mgvs1.66 mg

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

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29%1068g

Water

0.033%1.2g

1068 gvs1.2 g

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

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Lets compare vitamin content per 300 calories of Chinese Broccoli vs Roasted Almonds:

Raw Chinese Broccoli has more Vitamin A, 29.9 times more Vitamin B1, 2.9 times more Vitamin B2, 2.9 times more Vitamin B3, 12.5 times more Vitamin B6, 43.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.1 times more Vitamin E than Raw Chinese Broccoli.
Both Raw Chinese Broccoli as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Chinese Broccoli vs Roasted Almonds:

Raw Chinese Broccoli has 9 times more Calcium, 1.3 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 2.1 times more Phosphorus, 8.8 times more Potassium, 16.1 times more Selenium, 53.7 times more Sodium, 2.8 times more Zinc and 883.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

Raw Chinese Broccoli has 623.3 times more Omega 3, 5.1 times more Carbohydrate, 4.2 times more Sugars, 5.5 times more Fiber and 1.3 times more Protein than Dry Roasted Almonds.
While Dry Roasted Almonds contain 3 times more Fat, 1.5 times more Saturated Fat and 7 times more Omega 6 than Raw Chinese Broccoli.
Both Raw Chinese Broccoli and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
Both Raw Chinese Broccoli as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

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Compare Foods

Comparing Nutrients in 300 calories Chinese BroccoliVS Roasted Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Chinese Broccoli or Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: