Comparing Nutrients in 300 calories Oil Roasted AlmondsVS Broccoli

Weight per 300 calories

Oil Roasted Almonds

49.4g

Broccoli

882g

Oil Roasted Almonds have 17.9 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Oil Roasted Almonds

13%

76%

11%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Oil Roasted Almondsvs 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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28%27.3g

Fat

3.37%3.26g

27.3 gvs3.26 g

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

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6.5%2.08g

Saturated Fat

3.14%1g

2.08 gvs1 g

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

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0%0g

Omega 3

34.7%0.56g

0 gvs0.56 g

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

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39.3%6.7g

Omega 6

2.54%0.43g

6.7 gvs0.43 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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6.72%8.74g

Carbohydrate

45%58.6g

8.74 gvs58.6 g

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

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3.1%2.25g

Sugars

20.7%15g

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

2.25 gvs15 g

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

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0%0g

Fructose

8.28%6g

≤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 gvs6 g

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

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%0.02g

Glucose

%4.32g

0.02 gvs4.32 g

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

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%2.16g

Sucrose

%0.88g

2.16 gvs0.88 g

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

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13.7%5.2g

Fiber

60.4%23g

5.2 gvs23 g

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

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18.7%10.5g

Protein

44.4%25g

10.5 gvs25 g

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

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Vitamins

Oil Roasted Almondsvs Broccoli

0%0μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

0 μgvs274 μg

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

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3.8%0.045mg

Vitamin B1

52.2%0.63mg

Thiamine

0.045 mgvs0.63 mg

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

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29.7%0.39mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.39 mgvs1.03 mg

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

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11.3%1.8mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs5.64 mg

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

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2.26%0.11mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.11 mgvs5.06 mg

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

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4.5%0.058mg

Vitamin B6

119%1.54mg

Pyridoxine

0.058 mgvs1.54 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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3.34%13.3μg

Vitamin B9

139%556μg

Folates and Folic Acid

13.3 μgvs556 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

875%787mg

Ascorbic acid

0 mgvs787 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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85.6%13mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

13 mgvs6.9 mg

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

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0%0μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

0 μgvs896 μg

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

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Minerals

Oil Roasted Almondsvs Broccoli

14.4%144mg

Calcium

41.5%415mg

144 mgvs415 mg

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

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52.4%0.47mg

Copper

48%0.43mg

0.47 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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22.7%1.8mg

Iron

80.5%6.44mg

1.8 mgvs6.44 mg

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

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32.2%135mg

Magnesium

44%185mg

135 mgvs185 mg

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

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53%1.2mg

Manganese

80.6%1.85mg

1.2 mgvs1.85 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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33%230mg

Phosphorus

83%582mg

230 mgvs582 mg

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

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10%345mg

Potassium

82%2788mg

345 mgvs2788 mg

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

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3.7%2.03μg

Selenium

40%22μg

2.03 μgvs22 μg

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

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0.033%0.49mg

Sodium

19.4%291mg

0.49 mgvs291 mg

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

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13.8%1.5mg

Zinc

33%3.6mg

1.5 mgvs3.6 mg

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

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0.037%1.4g

Water

21.3%788g

1.4 gvs788 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 Oil Roasted Almonds vs Broccoli:

Oil Roasted Almonds have 1.9 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 13.8 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3, 44.7 times more Vitamin B5, 26.5 times more Vitamin B6, 41.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
Both Oil Roasted Almonds as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Broccoli contains 2.9 times more Calcium, 3.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 8.1 times more Potassium, 10.9 times more Selenium, 589.1 times more Sodium, 2.4 times more Zinc and 569.4 times more Water than Oil Roasted Almonds.
Both Oil Roasted Almonds and Raw Broccoli have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Oil Roasted Almonds have 8.4 times more Fat, 2.1 times more Saturated Fat and 15.5 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains more Omega 3, 6.7 times more Carbohydrate, 6.7 times more Sugars, more Fructose, 4.4 times more Fiber and 2.4 times more Protein than Oil Roasted Almonds.
Both Oil Roasted Almonds and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Oil Roasted Almonds as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Oil Roasted AlmondsVS Almond pasteBroccoliVS Almond pasteOil Roasted AlmondsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Oil Roasted AlmondsVS Broccoli

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: