Comparing Nutrients in 1 pound 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	4.07% 118kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.45g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	1.64% 0.53g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	77% 1.23g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	61.7% 80g	130g per day for Men 19-50 years
Sugars	5.5% 4g	28.5% 20.6g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	31% 11.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	41% 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	118% 472μg	30.6% 122μg	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	149% 134mg	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	15% 2.27mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	337% 404μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	47.6% 476mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	32.3% 0.29mg	481% 4.33mg	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	33.5% 2.68mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	NA	485% 11mg	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	28% 195mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	36.6% 1243mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.34% 12.7g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Chinese Broccoli has 33.1 times more Water than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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 1 pound:

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