Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Chinese Broccoli

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Chinese Broccoli	Recommended Dietary Allowance
Energy	209% 6070kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	7.84% 7.6g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	169% 2.7g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	36% 46.7g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	12% 8.8g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	68.4% 26g	38g per day for Men 19-50 years
Protein	379% 212g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 860μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	57% 0.74mg	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	67.5% 270μg	260% 1040μg	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	329% 296mg	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	1731% 260mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	743% 891μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Chinese Broccoli	Recommended Dietary Allowance
Calcium	291% 2910mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	71% 0.64mg	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	460% 36.8mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	NA	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	666% 4660mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	80.6% 2740mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Chinese Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Chinese Broccoli:

• 1 kilogram of Oil Roasted Almonds has 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 Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains more Vitamin A, 3.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Chinese Broccoli provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Chinese Broccoli:

• 1 kilogram of Oil Roasted Almonds has 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 Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains 33.1 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 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 Chinese Broccoli.
• While 1 kg of Raw Chinese Broccoli contains more Omega 3 than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 kilogram of Chinese Broccoli provide inadequate amounts of Energy and Omega 6