Comparing Nutrients in 500 calories Roasted AlmondsVS Broccoli

Weight per 500 calories

Roasted Almonds

83.6g

Broccoli

1471g

Roasted Almonds have 17.6 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 500 calories - Roasted Almonds or Broccoli?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Roasted Almondsvs Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.3%44g

Fat

5.6%5.44g

44 gvs5.44 g

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

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10.7%3.42g

Saturated Fat

5.24%1.68g

3.42 gvs1.68 g

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

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0.52%0.008g

Omega 3

58%0.93g

0.008 gvs0.93 g

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

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63.7%11g

Omega 6

4.24%0.72g

11 gvs0.72 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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13.5%17.6g

Carbohydrate

75%98g

17.6 gvs98 g

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

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5.6%4.06g

Sugars

34.5%25g

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

4.06 gvs25 g

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

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0.012%0.008g

Fructose

13.8%10g

≤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]

0.008 gvs10 g

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

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%0.008g

Glucose

%7.2g

0.008 gvs7.2 g

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

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%3.97g

Sucrose

%1.47g

3.97 gvs1.47 g

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

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24%9.1g

Fiber

101%38.2g

9.1 gvs38.2 g

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

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31.3%17.5g

Protein

74%41.5g

17.5 gvs41.5 g

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

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Vitamins

Roasted Almondsvs Broccoli

0%0μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

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

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5.37%0.064mg

Vitamin B1

87%1.04mg

Thiamine

0.064 mgvs1.04 mg

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

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77%1mg

Vitamin B2

132%1.72mg

Riboflavin

1 mgvs1.72 mg

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

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19%3.04mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

3.04 mgvs9.4 mg

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

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5.37%0.27mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.27 mgvs8.43 mg

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

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8.75%0.11mg

Vitamin B6

198%2.57mg

Pyridoxine

0.11 mgvs2.57 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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11.5%46μg

Vitamin B9

232%926μg

Folates and Folic Acid

46 μgvs926 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

1458%1312mg

Ascorbic acid

0 mgvs1312 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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133%20mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

20 mgvs11.5 mg

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

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0%0μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

0 μgvs1494 μg

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

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Minerals

Roasted Almondsvs Broccoli

22.4%224mg

Calcium

69%691mg

224 mgvs691 mg

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

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102%0.92mg

Copper

80%0.72mg

0.92 mgvs0.72 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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39%3.1mg

Iron

134%10.7mg

3.1 mgvs10.7 mg

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

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55.5%233mg

Magnesium

73.5%309mg

233 mgvs309 mg

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

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81%1.87mg

Manganese

134%3.1mg

1.87 mgvs3.1 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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56.3%394mg

Phosphorus

139%971mg

394 mgvs971 mg

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

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17.5%596mg

Potassium

137%4647mg

596 mgvs4647 mg

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

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3.04%1.67μg

Selenium

67%36.8μg

1.67 μgvs36.8 μg

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

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0.17%2.5mg

Sodium

32.4%485mg

2.5 mgvs485 mg

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

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25%2.77mg

Zinc

55%6.03mg

2.77 mgvs6.03 mg

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

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0.054%2g

Water

35.5%1313g

2 gvs1313 g

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

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Lets compare vitamin content per 500 calories of Roasted Almonds vs Broccoli:

Dry Roasted Almonds have 1.7 times more Vitamin E than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 16.2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 31.4 times more Vitamin B5, 22.6 times more Vitamin B6, 20.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
Both Dry Roasted Almonds as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Broccoli:

Dry Roasted Almonds have 1.3 times more Copper than Raw Broccoli.
While Raw Broccoli contains 3.1 times more Calcium, 3.4 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 7.8 times more Potassium, 22 times more Selenium, 193.5 times more Sodium, 2.2 times more Zinc and 651.7 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Almonds have 8.1 times more Fat, 2 times more Saturated Fat and 15 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 110.8 times more Omega 3, 5.6 times more Carbohydrate, 6.2 times more Sugars, 1196 times more Fructose, 4.2 times more Fiber and 2.4 times more Protein than Dry Roasted Almonds.
Both Dry Roasted Almonds and Raw Broccoli have similar amounts of Energy per 500 kcal.
Both Dry Roasted Almonds as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Roasted AlmondsVS Oil Roasted AlmondsBroccoliVS Oil Roasted AlmondsRoasted AlmondsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Roasted AlmondsVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Roasted Almonds or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: