Comparing Nutrients in 100 calories Broccoli Leaves VS Roasted Almonds

Weight per 100 calories

• Broccoli Leaves: 357g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 21.4 times more energy per unit of mass than Raw Broccoli Leaves, which is very high in comparison to other foods. Broccoli Leaves having very low energy density.

Which food has more nutrients per 100 calories - Broccoli Leaves or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Leaves	34%	9%	57%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Broccoli Leaves	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	1.12% 0.81g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.002% 0.002g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	21.6% 8.2g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	19% 10.6g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Leaves	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.2% 1.9mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	1.75% 0.023mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.4% 254μg	2.3% 9.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	370% 333mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Leaves	Roasted Almonds	Recommended Dietary Allowance
Calcium	17% 171mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	20.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	39.3% 3.14mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	35.6% 0.82mg	16.2% 0.37mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	33.7% 236mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	6.43% 96mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	8.75% 324g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli Leaves vs Roasted Almonds:

• Raw Broccoli Leaves have 18 times more Vitamin B1, 2.1 times more Vitamin B2, 3.7 times more Vitamin B3, 35.6 times more Vitamin B5, 25 times more Vitamin B6, 27.6 times more Vitamin B9 and more Vitamin C than Dry Roasted Almonds.
• Both Raw Broccoli Leaves as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli Leaves vs Roasted Almonds:

• Raw Broccoli Leaves have 3.8 times more Calcium, 5 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 3 times more Phosphorus, 9.7 times more Potassium, 32 times more Selenium, 192.2 times more Sodium, 2.6 times more Zinc and 803.7 times more Water than Dry Roasted Almonds.
• Both Raw Broccoli Leaves and Dry Roasted Almonds have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli Leaves have 275.5 times more Omega 3, 5.1 times more Carbohydrate, 6.5 times more Sugars, 4.5 times more Fiber and 3 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7 times more Fat, 3.5 times more Saturated Fat and 16 times more Omega 6 than Raw Broccoli Leaves.
• Both Raw Broccoli Leaves and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Raw Broccoli Leaves as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.