Comparing Nutrients in 7 ounces BroccoliVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Oil Roasted Almonds

13%

76%

11%

7 oz ▼

Macro Nutrients

Broccolivs Oil Roasted Almonds

2.33%67.5kcal

Energy

41.5%1205kcal

67.5 kcalvs1205 kcal

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

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0.76%0.73g

Fat

113%109g

0.73 gvs109 g

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

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0.71%0.23g

Saturated Fat

26%8.35g

0.23 gvs8.35 g

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

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7.8%0.13g

Omega 3

0%0g

0.13 gvs0 g

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

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0.57%0.097g

Omega 6

158%27g

0.097 gvs27 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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10%13g

Carbohydrate

27%35g

13 gvs35 g

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

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4.65%3.37g

Sugars

12.5%9.03g

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

3.37 gvs9.03 g

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

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1.86%1.35g

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]

1.35 gvs0 g

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

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%0.97g

Glucose

%0.079g

0.97 gvs0.079 g

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

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%0.2g

Sucrose

%8.7g

0.2 gvs8.7 g

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

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13.6%5.16g

Fiber

55%21g

5.16 gvs21 g

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

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10%5.6g

Protein

75.2%42g

5.6 gvs42 g

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

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Vitamins

Broccolivs Oil Roasted Almonds

6.84%61.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

61.5 μgvs0 μg

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

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11.7%0.14mg

Vitamin B1

15.2%0.18mg

Thiamine

0.14 mgvs0.18 mg

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

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18%0.23mg

Vitamin B2

119%1.55mg

Riboflavin

0.23 mgvs1.55 mg

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

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7.93%1.27mg

Vitamin B3

45.5%7.27mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs7.27 mg

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

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22.7%1.14mg

Vitamin B5

9.1%0.45mg

Pantothenic acid

1.14 mgvs0.45 mg

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

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26.7%0.35mg

Vitamin B6

18%0.23mg

Pyridoxine

0.35 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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31.3%125μg

Vitamin B9

13.4%53.6μg

Folates and Folic Acid

125 μgvs53.6 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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197%177mg

Vitamin C

0%0mg

Ascorbic acid

177 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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10.3%1.55mg

Vitamin E

344%51.5mg

Tocopherols and Tocotrienols

1.55 mgvs51.5 mg

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

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168%202μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

202 μgvs0 μg

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

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Minerals

Broccolivs Oil Roasted Almonds

9.33%93mg

Calcium

57.7%577mg

93 mgvs577 mg

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

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11%0.097mg

Copper

211%1.9mg

0.097 mgvs1.9 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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18%1.45mg

Iron

91%7.3mg

1.45 mgvs7.3 mg

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

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9.92%41.7mg

Magnesium

129%544mg

41.7 mgvs544 mg

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

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18%0.42mg

Manganese

212%4.9mg

0.42 mgvs4.9 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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18.7%131mg

Phosphorus

132%925mg

131 mgvs925 mg

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

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18.4%627mg

Potassium

40.8%1387mg

627 mgvs1387 mg

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

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9.02%4.96μg

Selenium

14.8%8.14μg

4.96 μgvs8.14 μg

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

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4.37%65.5mg

Sodium

0.13%2mg

65.5 mgvs2 mg

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

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7.4%0.81mg

Zinc

55.4%6.1mg

0.81 mgvs6.1 mg

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

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4.8%177g

Water

0.15%5.56g

177 gvs5.56 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 Broccoli vs Oil Roasted Almonds:

Raw Broccoli has more Vitamin A, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 1.3 times more Vitamin B1, 6.7 times more Vitamin B2, 5.7 times more Vitamin B3 and 33.3 times more Vitamin E than Raw Broccoli.
Both Raw Broccoli as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Oil Roasted Almonds:

Raw Broccoli has 33 times more Sodium and 31.9 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 6.2 times more Calcium, 19.5 times more Copper, 5 times more Iron, 13 times more Magnesium, 11.7 times more Manganese, 7.1 times more Phosphorus, 2.2 times more Potassium, 1.6 times more Selenium and 7.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

Raw Broccoli has more Omega 3 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 17.9 times more Energy, 149.1 times more Fat, 36.9 times more Saturated Fat, 275.9 times more Omega 6, 2.7 times more Carbohydrate, 2.7 times more Sugars, 4 times more Fiber and 7.5 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliOil Roasted AlmondsVS Boiled BroccoliBroccoliVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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