Comparing Nutrients in 500 calories Oil Roasted AlmondsVS Frozen Chopped Broccoli

Weight per 500 calories

Oil Roasted Almonds

82.4g

Frozen Chopped Broccoli

1923g

Oil Roasted Almonds have 23.3 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Oil Roasted Almonds

13%

76%

11%

Frozen Chopped Broccoli

34%

58%

500 kcal ▼

Macro Nutrients

Oil Roasted Almondsvs Frozen Chopped 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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47%45.4g

Fat

5.75%5.58g

45.4 gvs5.58 g

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

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11%3.47g

Saturated Fat

2.64%0.85g

3.47 gvs0.85 g

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

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0%0g

Omega 3

126%2g

0 gvs2 g

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

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65.5%11g

Omega 6

3.5%0.6g

11 gvs0.6 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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11.2%14.6g

Carbohydrate

70.7%92g

14.6 gvs92 g

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

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5.17%3.75g

Sugars

36%26g

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

3.75 gvs26 g

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

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0%0g

Fructose

22%16g

≤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 gvs16 g

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

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%0.033g

Glucose

%14.4g

0.033 gvs14.4 g

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

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%3.6g

Sucrose

3.6 gvsNA g

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

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22.8%8.65g

Fiber

152%57.7g

8.65 gvs57.7 g

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

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31.2%17.5g

Protein

96%54g

17.5 gvs54 g

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

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Vitamins

Oil Roasted Almondsvs Frozen Chopped Broccoli

0%0μg

Vitamin A

111%1000μg

RAE, retinol activity equivalents

0 μgvs1000 μg

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

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6.3%0.076mg

Vitamin B1

85%1mg

Thiamine

0.076 mgvs1 mg

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

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49.5%0.64mg

Vitamin B2

142%1.85mg

Riboflavin

0.64 mgvs1.85 mg

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

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19%3mg

Vitamin B3

56.5%9.04mg

Niacin, nicotinic acid, niacinamide

3 mgvs9.04 mg

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

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3.77%0.19mg

Vitamin B5

107%5.37mg

Pantothenic acid

0.19 mgvs5.37 mg

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

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7.48%0.097mg

Vitamin B6

192%2.5mg

Pyridoxine

0.097 mgvs2.5 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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5.56%22.2μg

Vitamin B9

322%1288μg

Folates and Folic Acid

22.2 μgvs1288 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

1205%1085mg

Ascorbic acid

0 mgvs1085 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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143%21.4mg

Vitamin E

156%23.5mg

Tocopherols and Tocotrienols

21.4 mgvs23.5 mg

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

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0%0μg

Vitamin K

1300%1560μg

Phytomenadione or phylloquinone

0 μgvs1560 μg

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

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Minerals

Oil Roasted Almondsvs Frozen Chopped Broccoli

24%240mg

Calcium

108%1077mg

240 mgvs1077 mg

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

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87.4%0.79mg

Copper

81%0.73mg

0.79 mgvs0.73 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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38%3.03mg

Iron

195%15.6mg

3.03 mgvs15.6 mg

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

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53.7%226mg

Magnesium

82.4%346mg

226 mgvs346 mg

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

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88%2.03mg

Manganese

246%5.65mg

2.03 mgvs5.65 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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55%384mg

Phosphorus

137%962mg

384 mgvs962 mg

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

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17%576mg

Potassium

120%4077mg

576 mgvs4077 mg

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

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6.14%3.38μg

Selenium

98%54μg

3.38 μgvs54 μg

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

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0.055%0.82mg

Sodium

30.8%462mg

0.82 mgvs462 mg

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

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23%2.53mg

Zinc

84%9.23mg

2.53 mgvs9.23 mg

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

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0.062%2.3g

Water

47.5%1759g

2.3 gvs1759 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 Oil Roasted Almonds vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 13.4 times more Vitamin B1, 2.9 times more Vitamin B2, 3 times more Vitamin B3, 28.4 times more Vitamin B5, 25.7 times more Vitamin B6, 57.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
Both Oil Roasted Almonds and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 500 kcal.
Both Oil Roasted Almonds as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Frozen Chopped Broccoli:

Frozen Chopped Broccoli, Unprepared contains 4.5 times more Calcium, 5.1 times more Iron, 1.5 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, 7.1 times more Potassium, 15.9 times more Selenium, 560.3 times more Sodium, 3.7 times more Zinc and 762.6 times more Water than Oil Roasted Almonds.
Both Oil Roasted Almonds and Frozen Chopped Broccoli, Unprepared have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Oil Roasted Almonds have 8.1 times more Fat, 4.1 times more Saturated Fat and 18.7 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains more Omega 3, 6.3 times more Carbohydrate, 6.9 times more Sugars, more Fructose, 6.7 times more Fiber and 3.1 times more Protein than Oil Roasted Almonds.
Both Oil Roasted Almonds and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
Both Oil Roasted Almonds as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oil Roasted AlmondsVS Almond pasteFrozen Chopped BroccoliVS Almond pasteOil Roasted AlmondsVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 500 calories Oil Roasted AlmondsVS Frozen Chopped Broccoli

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: