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Comparing Nutrients in 1 pound Broccoli RaabVS Roasted Almonds

Macros Ratio

Protein Fat Carbs

Broccoli Raab
45%
15%
40%
Roasted Almonds
13%
74%
13%
1 lb ▼

Macro Nutrients

3.44%100kcal
Energy
94%2712kcal
100 kcalvs2712 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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2.3%2.22g
Fat
246%238g
2.22 gvs238 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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1.18%0.38g
Saturated Fat
58%18.6g
0.38 gvs18.6 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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53.6%0.86g
Omega 3
2.83%0.045g
0.86 gvs0.045 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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0.77%0.13g
Omega 6
345%58.7g
0.13 gvs58.7 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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9.94%13g
Carbohydrate
73.3%95g
13 gvs95 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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2.38%1.72g
Sugars
30.4%22g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.72 gvs22 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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1.06%0.77g
Fructose
0.063%0.045g
≤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]
0.77 gvs0.045 g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%0.45g
Glucose
%0.045g
0.45 gvs0.045 g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%0.5g
Sucrose
%21.5g
0.5 gvs21.5 g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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32.2%12.2g
Fiber
130%49.4g
12.2 gvs49.4 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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25.7%14.4g
Protein
170%95g
14.4 gvs95 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

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Vitamins

66%594μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
594 μgvs0 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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61.2%0.73mg
Vitamin B1
29%0.35mg
Thiamine
0.73 mgvs0.35 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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45%0.59mg
Vitamin B2
418%5.43mg
Riboflavin
0.59 mgvs5.43 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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34.6%5.54mg
Vitamin B3
103%16.5mg
Niacin, nicotinic acid, niacinamide
5.54 mgvs16.5 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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29.2%1.46mg
Vitamin B5
29%1.46mg
Pantothenic acid
1.46 mgvs1.46 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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59.7%0.78mg
Vitamin B6
47.5%0.62mg
Pyridoxine
0.78 mgvs0.62 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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94%376μg
Vitamin B9
62.4%249μg
Folates and Folic Acid
376 μgvs249 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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102%92mg
Vitamin C
0%0mg
Ascorbic acid
92 mgvs0 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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49%7.35mg
Vitamin E
723%108mg
Tocopherols and Tocotrienols
7.35 mgvs108 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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847%1016μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1016 μgvs0 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

49%490mg
Calcium
122%1216mg
490 mgvs1216 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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21%0.19mg
Copper
554%5mg
0.19 mgvs5 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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121%9.7mg
Iron
211%17mg
9.7 mgvs17 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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23.8%100mg
Magnesium
301%1266mg
100 mgvs1266 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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78%1.8mg
Manganese
440%10mg
1.8 mgvs10 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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47.3%331mg
Phosphorus
305%2136mg
331 mgvs2136 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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26%889mg
Potassium
95%3234mg
889 mgvs3234 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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8.25%4.54μg
Selenium
16.5%9.07μg
4.54 μgvs9.07 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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9.98%150mg
Sodium
0.91%13.6mg
150 mgvs13.6 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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31.8%3.5mg
Zinc
136%15mg
3.5 mgvs15 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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11.3%420g
Water
0.3%11g
420 gvs11 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Broccoli Raab VS Roasted Almonds per 1 lb

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

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

Comparing minerals per 1 pound for Broccoli Raab vs Roasted Almonds:

Comparison of macro-nutrients per 1 pound:




Compare more foods per 1 lb: