Comparing Nutrients in 300 calories Cooked Broccoli RaabVS Almonds

Weight per 300 calories

Cooked Broccoli Raab

1200g

Almonds

51.8g

Almonds have 23.2 times more energy per unit of mass than Cooked Broccoli Raab, which is very high in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Which food has more nutrients per 300 calories - Cooked Broccoli Raab or Almonds?

Macros Ratio

Protein Fat Carbs

Cooked Broccoli Raab

47%

14%

39%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Cooked Broccoli Raabvs 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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6.43%6.24g

Fat

26.7%26g

6.24 gvs26 g

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

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3.34%1.07g

Saturated Fat

6.16%1.97g

1.07 gvs1.97 g

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

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151%2.4g

Omega 3

0.097%0.002g

2.4 gvs0.002 g

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

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2.2%0.37g

Omega 6

37.6%6.4g

0.37 gvs6.4 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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28.8%37.4g

Carbohydrate

8.6%11g

37.4 gvs11 g

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

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10.3%7.44g

Sugars

3.1%2.25g

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

7.44 gvs2.25 g

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

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3.97%2.88g

Fructose

0.079%0.057g

≤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]

2.88 gvs0.057 g

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

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%2.76g

Glucose

%0.088g

2.76 gvs0.088 g

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

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%1.8g

Sucrose

%2.05g

1.8 gvs2.05 g

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

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88.4%33.6g

Fiber

17%6.48g

33.6 gvs6.48 g

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

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82%46g

Protein

19.6%11g

46 gvs11 g

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

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Vitamins

Cooked Broccoli Raabvs Almonds

303%2724μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

2724 μgvs0 μg

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

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169%2.03mg

Vitamin B1

8.85%0.11mg

Thiamine

2.03 mgvs0.11 mg

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

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129%1.7mg

Vitamin B2

45.4%0.59mg

Riboflavin

1.7 mgvs0.59 mg

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

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151%24mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

24 mgvs1.87 mg

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

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108%5.38mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

5.38 mgvs0.24 mg

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

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203%2.64mg

Vitamin B6

5.46%0.071mg

Pyridoxine

2.64 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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213%852μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

852 μgvs22.8 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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493%444mg

Vitamin C

0%0mg

Ascorbic acid

444 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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202%30.4mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

30.4 mgvs13.3 mg

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

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2560%3072μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3072 μgvs0 μg

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

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Minerals

Cooked Broccoli Raabvs Almonds

142%1416mg

Calcium

14%139mg

1416 mgvs139 mg

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

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100%0.9mg

Copper

59.4%0.53mg

0.9 mgvs0.53 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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191%15.2mg

Iron

24%1.92mg

15.2 mgvs1.92 mg

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

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77%324mg

Magnesium

33.3%140mg

324 mgvs140 mg

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

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198%4.56mg

Manganese

49%1.13mg

4.56 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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141%984mg

Phosphorus

35.6%249mg

984 mgvs249 mg

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

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121%4116mg

Potassium

11%380mg

4116 mgvs380 mg

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

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28.4%15.6μg

Selenium

3.86%2.12μg

15.6 μgvs2.12 μg

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

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45%672mg

Sodium

0.035%0.52mg

672 mgvs0.52 mg

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

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59%6.5mg

Zinc

14.7%1.6mg

6.5 mgvs1.6 mg

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

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29.6%1097g

Water

0.062%2.3g

1097 gvs2.3 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 Cooked Broccoli Raab vs Almonds:

Cooked Broccoli Raab has more Vitamin A, 19.1 times more Vitamin B1, 2.8 times more Vitamin B2, 12.9 times more Vitamin B3, 22 times more Vitamin B5, 37.2 times more Vitamin B6, 37.4 times more Vitamin B9, more Vitamin C, 2.3 times more Vitamin E and more Vitamin K than Almonds.
Both Cooked Broccoli Raab as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Almonds:

Cooked Broccoli Raab has 10.2 times more Calcium, 1.7 times more Copper, 7.9 times more Iron, 2.3 times more Magnesium, 4 times more Manganese, 3.9 times more Phosphorus, 10.8 times more Potassium, 7.3 times more Selenium, 1297 times more Sodium, 4 times more Zinc and 480.1 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Cooked Broccoli Raab has 1551.7 times more Omega 3, 3.4 times more Carbohydrate, 3.3 times more Sugars, 50.5 times more Fructose, 5.2 times more Fiber and 4.2 times more Protein than Almonds.
While Almonds contain 4.1 times more Fat, 1.8 times more Saturated Fat and 17.2 times more Omega 6 than Cooked Broccoli Raab.
Both Cooked Broccoli Raab and Almonds have similar amounts of Energy per 300 kcal.
Both Cooked Broccoli Raab as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Broccoli RaabVS Brussels SproutsAlmondsVS Brussels SproutsCooked Broccoli RaabVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Cooked Broccoli RaabVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Broccoli Raab or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: