Comparing Nutrients in 300 calories Blanched AlmondsVS Chinese Broccoli

Weight per 300 calories

Blanched Almonds

50.8g

Chinese Broccoli

1154g

Blanched Almonds have 22.7 times more energy per 100g than Chinese Broccoli. It has very high energy density when compared to other foods. Raw Chinese Broccoli having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Chinese Broccoli

16%

23%

61%

300 kcal ▼

Macro Nutrients

Blanched Almondsvs Chinese Broccoli

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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27.5%26.7g

Fat

9.04%8.77g

26.7 gvs8.77 g

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

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6.3%2g

Saturated Fat

4.2%1.34g

2 gvs1.34 g

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

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0.13%0.002g

Omega 3

195%3.13g

0.002 gvs3.13 g

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

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37%6.3g

Omega 6

5.43%0.92g

6.3 gvs0.92 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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7.3%9.5g

Carbohydrate

41.4%54g

9.5 gvs54 g

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

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3.25%2.35g

Sugars

14%10g

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

2.35 gvs10 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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%0.015g

Glucose

0.015 gvsNA g

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

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%2.27g

Sucrose

2.27 gvsNA g

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

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13.2%5.03g

Fiber

79%30g

5.03 gvs30 g

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

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19.4%11g

Protein

24.7%14g

11 gvs14 g

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

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Vitamins

Blanched Almondsvs Chinese Broccoli

0%0μg

Vitamin A

110%992μg

RAE, retinol activity equivalents

0 μgvs992 μg

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

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8.1%0.097mg

Vitamin B1

96%1.15mg

Thiamine

0.097 mgvs1.15 mg

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

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28%0.36mg

Vitamin B2

136%1.77mg

Riboflavin

0.36 mgvs1.77 mg

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

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11%1.78mg

Vitamin B3

33%5.3mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs5.3 mg

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

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3.2%0.16mg

Vitamin B5

Pantothenic acid

0.16 mgvsNA mg

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

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4.5%0.058mg

Vitamin B6

65.7%0.85mg

Pyridoxine

0.058 mgvs0.85 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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6.23%25μg

Vitamin B9

300%1200μg

Folates and Folic Acid

25 μgvs1200 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

379%342mg

Ascorbic acid

0 mgvs342 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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80.5%12mg

Vitamin E

38.5%5.77mg

Tocopherols and Tocotrienols

12 mgvs5.77 mg

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

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0%0μg

Vitamin K

857%1028μg

Phytomenadione or phylloquinone

0 μgvs1028 μg

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

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Minerals

Blanched Almondsvs Chinese Broccoli

12%120mg

Calcium

121%1212mg

120 mgvs1212 mg

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

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58%0.52mg

Copper

82%0.74mg

0.52 mgvs0.74 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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21%1.67mg

Iron

85%6.8mg

1.67 mgvs6.8 mg

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

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32.4%136mg

Magnesium

52%219mg

136 mgvs219 mg

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

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40.6%0.93mg

Manganese

0.93 mgvsNA 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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35%245mg

Phosphorus

71%496mg

245 mgvs496 mg

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

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9.86%335mg

Potassium

93%3162mg

335 mgvs3162 mg

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

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2.96%1.63μg

Selenium

29.4%16μg

1.63 μgvs16 μg

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

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0.64%9.66mg

Sodium

5.4%80.8mg

9.66 mgvs80.8 mg

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

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13.7%1.5mg

Zinc

43%4.73mg

1.5 mgvs4.73 mg

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

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0.062%2.3g

Water

29%1068g

2.3 gvs1068 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 Blanched Almonds vs Chinese Broccoli:

Blanched Almonds have 2.1 times more Vitamin E than Raw Chinese Broccoli.
While Raw Chinese Broccoli contains more Vitamin A, 11.9 times more Vitamin B1, 4.9 times more Vitamin B2, 3 times more Vitamin B3, 14.6 times more Vitamin B6, 48.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
Both Blanched Almonds as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Chinese Broccoli contains 10.1 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 1.6 times more Magnesium, 2 times more Phosphorus, 9.4 times more Potassium, 9.9 times more Selenium, 8.4 times more Sodium, 3.1 times more Zinc and 465.7 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 3 times more Fat, 1.5 times more Saturated Fat and 6.8 times more Omega 6 than Raw Chinese Broccoli.
While Raw Chinese Broccoli contains 1537.4 times more Omega 3, 5.7 times more Carbohydrate, 4.3 times more Sugars, 6 times more Fiber and 1.3 times more Protein than Blanched Almonds.
Both Blanched Almonds and Raw Chinese Broccoli have similar amounts of Energy per 300 kcal.
Both Blanched Almonds as well as Raw Chinese Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Blanched AlmondsVS Roasted AlmondsChinese BroccoliVS Roasted AlmondsBlanched AlmondsVS Fiddlehead FernsChinese BroccoliVS Fiddlehead Ferns

Compare Foods

Comparing Nutrients in 300 calories Blanched AlmondsVS Chinese Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: