Comparing Nutrients in 14 ounces Cooked Chinese Broccoli VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Chinese Broccoli	17%	25%	58%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Chinese Broccoli	Roasted Almonds	Recommended Dietary Allowance
Energy	3% 87.3kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.86g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	64% 83.4g	130g per day for Men 19-50 years
Sugars	4.6% 3.33g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	26% 9.92g	114% 43.3g	38g per day for Men 19-50 years
Protein	8.08% 4.52g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Cooked Chinese Broccoli	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	36% 325μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	41.5% 0.54mg	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	98% 393μg	54.6% 218μg	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	124% 112mg	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	12.7% 1.9mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	280% 337μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chinese Broccoli	Roasted Almonds	Recommended Dietary Allowance
Calcium	39.7% 397mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	485% 4.36mg	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	27.8% 2.22mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	45.6% 1.05mg	385% 8.86mg	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	23.2% 163mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	30.5% 1036mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	119% 13mg	11mg per day for Men 19-50 years
Water	10% 371g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chinese Broccoli VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chinese Broccoli versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chinese Broccoli vs Roasted Almonds:

• 14 ounces of Cooked Chinese Broccoli have more Vitamin A, 1.2 times more Vitamin B1, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 8.2 times more Vitamin B2, 8.3 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 49.8 times more Vitamin E than Cooked Chinese Broccoli.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Chinese Broccoli as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chinese Broccoli vs Roasted Almonds:

• 14 ounces of Cooked Chinese Broccoli have 38.8 times more Water than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.7 times more Calcium, 18 times more Copper, 6.7 times more Iron, 15.5 times more Magnesium, 8.5 times more Manganese, 11.5 times more Phosphorus, 2.7 times more Potassium, 1.5 times more Selenium and 8.5 times more Zinc than Cooked Chinese Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chinese Broccoli have 25.8 times more Omega 3 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 27.2 times more Energy, 73 times more Fat, 37.2 times more Saturated Fat, 170.3 times more Omega 6, 5.5 times more Carbohydrate, 5.8 times more Sugars, 4.4 times more Fiber and 18.4 times more Protein than Cooked Chinese Broccoli.
• 14 ounces of Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3