Comparing Nutrients in 1 pound Oil Roasted Almonds VS Boiled Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Broccoli with Salt	23%	9%	68%

Macro Nutrients

	Oil Roasted Almonds	Boiled Broccoli with Salt	Recommended Dietary Allowance
Energy	95% 2753kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	25% 32.6g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	8.7% 6.3g	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	4.63% 3.36g	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	% 0.18g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 20g	% 0.36g	g per day for Men 19-50 years
Fiber	125% 47.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	172% 96g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	69.8% 0.91mg	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	30.6% 122μg	122% 490μg	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	327% 294mg	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	785% 118mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Broccoli with Salt	Recommended Dietary Allowance
Calcium	132% 1320mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	209% 16.7mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	38.3% 0.88mg	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	302% 2114mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	79.2% 1188mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Boiled Broccoli with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Almonds vs Boiled Broccoli with Salt:

• 1 pound of Oil Roasted Almonds has 1.5 times more Vitamin B1, 6.3 times more Vitamin B2, 6.6 times more Vitamin B3 and 17.9 times more Vitamin E than Boiled Broccoli with Salt.
• While 1 lb of Boiled and Drained Broccoli with Salt contains more Vitamin A, 2.7 times more Vitamin B5, 1.7 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Boiled and Drained Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Boiled Broccoli with Salt:

• 1 pound of Oil Roasted Almonds has 7.3 times more Calcium, 15.7 times more Copper, 5.5 times more Iron, 13 times more Magnesium, 12.7 times more Manganese, 7 times more Phosphorus, 2.4 times more Potassium, 2.6 times more Selenium and 6.8 times more Zinc than Boiled Broccoli with Salt.
• While 1 lb of Boiled and Drained Broccoli with Salt contains 262 times more Sodium and 31.9 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 17.3 times more Energy, 134.6 times more Fat, 53.3 times more Saturated Fat, 265.1 times more Omega 6, 2.5 times more Carbohydrate, 3.3 times more Sugars, 3.2 times more Fiber and 8.9 times more Protein than Boiled Broccoli with Salt.
• While 1 lb of Boiled and Drained Broccoli with Salt contains more Omega 3 than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Boiled Broccoli with Salt provide inadequate amounts of Energy and Omega 6