Comparing Nutrients in 14 ounces Roasted Almonds VS Boiled Spears Frozen Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Boiled Spears Frozen Broccoli with Salt	36%	3%	61%

Macro Nutrients

	Roasted Almonds	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Energy	82% 2373kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	7.9% 5.7g	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	0.055% 0.04g	NA	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	149% 83g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	39.7% 0.52mg	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	54.6% 218μg	29.8% 119μg	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	0% 0mg	177% 159mg	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	632% 95mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	329% 395μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Boiled Spears Frozen Broccoli with Salt	Recommended Dietary Allowance
Calcium	106% 1064mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	19% 0.17mg	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	185% 15mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	56% 1.3mg	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	267% 1869mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Boiled Spears Frozen Broccoli with Salt:

• Dry Roasted Almonds have 1.4 times more Vitamin B1, 14.8 times more Vitamin B2, 7.9 times more Vitamin B3, 1.8 times more Vitamin B9 and 18.1 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli with Salt.
• While Boiled and Drained Spears Frozen Broccoli with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Spears Frozen Broccoli with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Dry Roasted Almonds as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Boiled Spears Frozen Broccoli with Salt:

• Dry Roasted Almonds have 5.3 times more Calcium, 25.6 times more Copper, 6.1 times more Iron, 14 times more Magnesium, 6.9 times more Manganese, 8.6 times more Phosphorus, 4 times more Potassium and 11 times more Zinc than Boiled and Drained Spears Frozen Broccoli with Salt.
• While Boiled and Drained Spears Frozen Broccoli with Salt contain 86.7 times more Sodium and 37.6 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Boiled and Drained Spears Frozen Broccoli with Salt have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 21.4 times more Energy, 477.6 times more Fat, 227.3 times more Saturated Fat, 995.8 times more Omega 6, 3.9 times more Carbohydrate, 3.4 times more Sugars, 3.6 times more Fiber and 6.8 times more Protein than Boiled and Drained Spears Frozen Broccoli with Salt.
• While Boiled and Drained Spears Frozen Broccoli with Salt contain 4.2 times more Omega 3 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Boiled and Drained Spears Frozen Broccoli with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.