Comparing Nutrients in 14 ounces Chinese Broccoli VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Chinese Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.56% 103kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	67.2% 1.08g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	54% 70g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	27% 10.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	8.5% 4.76g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	38% 341μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	36% 0.47mg	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	103% 413μg	26.8% 107μg	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	131% 117mg	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	13.2% 2mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	295% 354μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	41.7% 417mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	421% 3.8mg	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	29.3% 2.34mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	NA	425% 9.76mg	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	24.4% 171mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	111% 12mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.3% 11g	3700g per day for Men 19-50 years

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

• Raw Chinese Broccoli has more Vitamin A, 3.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.1 times more Vitamin B2, 8 times more Vitamin B3, 1.6 times more Vitamin B6 and 51.9 times more Vitamin E than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli and Oil Roasted Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Chinese Broccoli as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Chinese Broccoli has 33.1 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Calcium, 14.9 times more Copper, 6.2 times more Iron, 14.4 times more Magnesium, 10.8 times more Phosphorus, 2.6 times more Potassium, 2.9 times more Selenium and 7.5 times more Zinc than Raw Chinese Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Chinese Broccoli has more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 23.3 times more Energy, 72.6 times more Fat, 36.3 times more Saturated Fat, 169 times more Omega 6, 3.8 times more Carbohydrate, 5.2 times more Sugars, 4 times more Fiber and 17.7 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.