Comparing Nutrients in 7 ounces Oil Roasted AlmondsVS Broccoli

Macros Ratio

Protein Fat Carbs

Oil Roasted Almonds

13%

76%

11%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

Oil Roasted Almondsvs Broccoli

41.5%1205kcal

Energy

2.33%67.5kcal

1205 kcalvs67.5 kcal

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

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113%109g

Fat

0.76%0.73g

109 gvs0.73 g

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

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26%8.35g

Saturated Fat

0.71%0.23g

8.35 gvs0.23 g

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

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0%0g

Omega 3

7.8%0.13g

0 gvs0.13 g

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

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158%27g

Omega 6

0.57%0.097g

27 gvs0.097 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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27%35g

Carbohydrate

10%13g

35 gvs13 g

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

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12.5%9.03g

Sugars

4.65%3.37g

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

9.03 gvs3.37 g

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

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0%0g

Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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%0.079g

Glucose

%0.97g

0.079 gvs0.97 g

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

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%8.7g

Sucrose

%0.2g

8.7 gvs0.2 g

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

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55%21g

Fiber

13.6%5.16g

21 gvs5.16 g

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

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75.2%42g

Protein

10%5.6g

42 gvs5.6 g

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

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Vitamins

Oil Roasted Almondsvs Broccoli

0%0μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

0 μgvs61.5 μg

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

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15.2%0.18mg

Vitamin B1

11.7%0.14mg

Thiamine

0.18 mgvs0.14 mg

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

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119%1.55mg

Vitamin B2

18%0.23mg

Riboflavin

1.55 mgvs0.23 mg

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

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45.5%7.27mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

7.27 mgvs1.27 mg

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

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9.1%0.45mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.45 mgvs1.14 mg

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

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18%0.23mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.23 mgvs0.35 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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13.4%53.6μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

53.6 μgvs125 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

197%177mg

Ascorbic acid

0 mgvs177 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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344%51.5mg

Vitamin E

10.3%1.55mg

Tocopherols and Tocotrienols

51.5 mgvs1.55 mg

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

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0%0μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

0 μgvs202 μg

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

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Minerals

Oil Roasted Almondsvs Broccoli

57.7%577mg

Calcium

9.33%93mg

577 mgvs93 mg

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

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211%1.9mg

Copper

11%0.097mg

1.9 mgvs0.097 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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91%7.3mg

Iron

18%1.45mg

7.3 mgvs1.45 mg

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

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129%544mg

Magnesium

9.92%41.7mg

544 mgvs41.7 mg

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

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212%4.9mg

Manganese

18%0.42mg

4.9 mgvs0.42 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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132%925mg

Phosphorus

18.7%131mg

925 mgvs131 mg

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

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40.8%1387mg

Potassium

18.4%627mg

1387 mgvs627 mg

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

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14.8%8.14μg

Selenium

9.02%4.96μg

8.14 μgvs4.96 μg

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

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0.13%2mg

Sodium

4.37%65.5mg

2 mgvs65.5 mg

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

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55.4%6.1mg

Zinc

7.4%0.81mg

6.1 mgvs0.81 mg

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

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0.15%5.56g

Water

4.8%177g

5.56 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 Oil Roasted Almonds vs Broccoli:

Oil Roasted Almonds have 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.
While Raw Broccoli contains 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.
Both Oil Roasted Almonds as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

Oil Roasted Almonds have 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.
While Raw Broccoli contains 33 times more Sodium and 31.9 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

Oil Roasted Almonds have 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.
While Raw Broccoli contains more Omega 3 than Oil Roasted Almonds.
Both Oil Roasted Almonds as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Oil Roasted AlmondsVS Almond pasteBroccoliVS Almond pasteOil Roasted AlmondsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 7 ounces Oil Roasted AlmondsVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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