Comparing Nutrients in 7 ounces Chinese BroccoliVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Chinese Broccoli

16%

23%

61%

Blanched Almonds

14%

75%

11%

7 oz ▼

Macro Nutrients

Chinese Broccolivs Blanched Almonds

1.78%51.6kcal

Energy

40.4%1171kcal

51.6 kcalvs1171 kcal

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

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1.55%1.5g

Fat

107%104g

1.5 gvs104 g

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

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0.72%0.23g

Saturated Fat

24.5%7.84g

0.23 gvs7.84 g

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

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33.6%0.54g

Omega 3

0.5%0.008g

0.54 gvs0.008 g

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

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0.93%0.16g

Omega 6

144%24.5g

0.16 gvs24.5 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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7.13%9.27g

Carbohydrate

28.5%37g

9.27 gvs37 g

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

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2.4%1.75g

Sugars

12.7%9.2g

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

1.75 gvs9.2 g

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

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Fructose

0%0g

≤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]

NA gvs0 g

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

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Glucose

%0.06g

NA gvs0.06 g

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

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Sucrose

%8.85g

NA gvs8.85 g

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

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13.6%5.16g

Fiber

51.7%19.6g

5.16 gvs19.6 g

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

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4.25%2.4g

Protein

76%42.5g

2.4 gvs42.5 g

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

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Vitamins

Chinese Broccolivs Blanched Almonds

19%171μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

171 μgvs0 μg

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

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16.5%0.2mg

Vitamin B1

31.6%0.38mg

Thiamine

0.2 mgvs0.38 mg

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

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23.4%0.3mg

Vitamin B2

109%1.4mg

Riboflavin

0.3 mgvs1.4 mg

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

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5.7%0.91mg

Vitamin B3

43.4%6.95mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs6.95 mg

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

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Vitamin B5

12.5%0.62mg

Pantothenic acid

NA mgvs0.62 mg

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

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11.3%0.15mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.15 mgvs0.23 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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51.6%206μg

Vitamin B9

24.3%97μg

Folates and Folic Acid

206 μgvs97 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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65.3%58.7mg

Vitamin C

0%0mg

Ascorbic acid

58.7 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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6.6%0.99mg

Vitamin E

314%47mg

Tocopherols and Tocotrienols

0.99 mgvs47 mg

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

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147%177μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

177 μgvs0 μg

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

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Minerals

Chinese Broccolivs Blanched Almonds

21%208mg

Calcium

47%468mg

208 mgvs468 mg

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

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14%0.13mg

Copper

226%2.04mg

0.13 mgvs2.04 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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14.6%1.17mg

Iron

81.4%6.5mg

1.17 mgvs6.5 mg

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

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8.98%37.7mg

Magnesium

127%532mg

37.7 mgvs532 mg

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

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Manganese

158%3.64mg

NA mgvs3.64 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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12%85.3mg

Phosphorus

136%955mg

85.3 mgvs955 mg

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

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16%544mg

Potassium

38.5%1308mg

544 mgvs1308 mg

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

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5.05%2.78μg

Selenium

11.5%6.35μg

2.78 μgvs6.35 μg

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

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0.93%14mg

Sodium

2.5%37.7mg

14 mgvs37.7 mg

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

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7.4%0.81mg

Zinc

53.6%5.9mg

0.81 mgvs5.9 mg

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

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4.96%184g

Water

0.24%8.95g

184 gvs8.95 g

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

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Lets compare vitamin content per 7 ounces of Chinese Broccoli vs Blanched Almonds:

Raw Chinese Broccoli has more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 1.9 times more Vitamin B1, 4.6 times more Vitamin B2, 7.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 47.5 times more Vitamin E than Raw Chinese Broccoli.
Both Raw Chinese Broccoli as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chinese Broccoli vs Blanched Almonds:

Raw Chinese Broccoli has 20.5 times more Water than Blanched Almonds.
While Blanched Almonds contain 2.2 times more Calcium, 16 times more Copper, 5.6 times more Iron, 14.1 times more Magnesium, 11.2 times more Phosphorus, 2.4 times more Potassium, 2.3 times more Selenium, 2.7 times more Sodium and 7.2 times more Zinc than Raw Chinese Broccoli.

Comparison of macro-nutrients per 7 ounces:

Raw Chinese Broccoli has 67.8 times more Omega 3 than Blanched Almonds.
While Blanched Almonds contain 22.7 times more Energy, 69.1 times more Fat, 34.1 times more Saturated Fat, 154.6 times more Omega 6, 4 times more Carbohydrate, 5.3 times more Sugars, 3.8 times more Fiber and 17.8 times more Protein than Raw Chinese Broccoli.
Both Raw Chinese Broccoli as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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Comparing Nutrients in 7 ounces Chinese BroccoliVS Blanched Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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