Comparing Nutrients in 7 ounces Almond pasteVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Almond paste

52%

40%

Boiled Broccoli

23%

68%

7 oz ▼

Macro Nutrients

Almond pastevs Boiled Broccoli

31.3%909kcal

Energy

2.4%69.5kcal

909 kcalvs69.5 kcal

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

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56.8%55g

Fat

0.84%0.81g

55 gvs0.81 g

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

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16.3%5.2g

Saturated Fat

0.49%0.16g

5.2 gvs0.16 g

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

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24.7%0.39g

Omega 3

14.8%0.24g

0.39 gvs0.24 g

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

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65%11g

Omega 6

0.6%0.1g

11 gvs0.1 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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73%95g

Carbohydrate

11%14.2g

95 gvs14.2 g

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

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99%72g

Sugars

3.8%2.76g

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

72 gvs2.76 g

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

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Fructose

2.03%1.47g

≤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 gvs1.47 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.16g

NA gvs0.16 g

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

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25%9.53g

Fiber

17.2%6.55g

9.53 gvs6.55 g

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

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32%18g

Protein

8.43%4.72g

18 gvs4.72 g

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

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Vitamins

Almond pastevs Boiled Broccoli

0%0μg

Vitamin A

17%153μg

RAE, retinol activity equivalents

0 μgvs153 μg

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

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13.6%0.16mg

Vitamin B1

10.4%0.13mg

Thiamine

0.16 mgvs0.13 mg

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

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63%0.82mg

Vitamin B2

18.8%0.24mg

Riboflavin

0.82 mgvs0.24 mg

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

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17.6%2.82mg

Vitamin B3

6.86%1.1mg

Niacin, nicotinic acid, niacinamide

2.82 mgvs1.1 mg

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

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4.5%0.22mg

Vitamin B5

24.4%1.22mg

Pantothenic acid

0.22 mgvs1.22 mg

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

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5.5%0.071mg

Vitamin B6

30.5%0.4mg

Pyridoxine

0.071 mgvs0.4 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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36.2%145μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

145 μgvs214 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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0.22%0.2mg

Vitamin C

143%129mg

Ascorbic acid

0.2 mgvs129 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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179%27mg

Vitamin E

19%2.88mg

Tocopherols and Tocotrienols

27 mgvs2.88 mg

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

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0%0μg

Vitamin K

233%280μg

Phytomenadione or phylloquinone

0 μgvs280 μg

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

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Minerals

Almond pastevs Boiled Broccoli

34%341mg

Calcium

7.94%79.4mg

341 mgvs79.4 mg

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

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100%0.9mg

Copper

13.5%0.12mg

0.9 mgvs0.12 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.2%7.94μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs7.94 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.7%3.18mg

Iron

16.6%1.33mg

3.18 mgvs1.33 mg

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

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61.4%258mg

Magnesium

9.92%41.7mg

258 mgvs41.7 mg

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

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74%1.7mg

Manganese

16.7%0.38mg

1.7 mgvs0.38 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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73%512mg

Phosphorus

19%133mg

512 mgvs133 mg

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

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18.3%623mg

Potassium

17%581mg

623 mgvs581 mg

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

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15%8.33μg

Selenium

5.77%3.18μg

8.33 μgvs3.18 μg

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

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1.2%18mg

Sodium

5.42%81.4mg

18 mgvs81.4 mg

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

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26.7%2.94mg

Zinc

8.1%0.89mg

2.94 mgvs0.89 mg

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

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0.76%28g

Water

4.8%177g

28 gvs177 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 Almond paste vs Boiled Broccoli:

Almond paste has 1.3 times more Vitamin B1, 3.4 times more Vitamin B2, 2.6 times more Vitamin B3 and 9.3 times more Vitamin E than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 5.5 times more Vitamin B5, 5.6 times more Vitamin B6, 1.5 times more Vitamin B9, 649 times more Vitamin C and more Vitamin K than Almond paste.
Both Almond paste as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almond paste vs Boiled Broccoli:

Almond paste has 4.3 times more Calcium, 7.4 times more Copper, 2.4 times more Iron, 6.2 times more Magnesium, 4.4 times more Manganese, 3.9 times more Phosphorus, 2.6 times more Selenium and 3.3 times more Zinc than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4.6 times more Sodium and 6.3 times more Water than Almond paste.
Both Almond paste and Boiled and Drained Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Almond paste has 13.1 times more Energy, 67.7 times more Fat, 33.3 times more Saturated Fat, 1.7 times more Omega 3, 109.3 times more Omega 6, 6.7 times more Carbohydrate, 26.1 times more Sugars, 1.5 times more Fiber and 3.8 times more Protein than Boiled and Drained Broccoli.
Both Almond paste as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Almond pasteVS Dried BeechnutsBoiled BroccoliVS Dried BeechnutsAlmond pasteVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Almond pasteVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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