Comparing Nutrients in 300 calories Boiled Spears Frozen Broccoli VS Oil Roasted Almonds

Weight per 300 calories

• Boiled Spears Frozen Broccoli: 1071g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 21.7 times more energy per unit of mass than Boiled and Drained Spears Frozen Broccoli, which is very high in comparison to other foods. Boiled Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.18g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	21.7% 15.8g	3.1% 2.25g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	84.6% 32g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	59.3% 33.2g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	60.7% 546μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49% 0.59mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.8% 0.87mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.7% 4.9mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.7% 2.94mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	4.5% 0.058mg	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	80.4% 321μg	3.34% 13.3μg	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	477% 430mg	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	94% 14mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	787% 944μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	54.6% 546mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	52.4% 0.47mg	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	81.7% 6.54mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	151% 3.5mg	53% 1.2mg	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	84% 589mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	56.7% 1929mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	17% 257mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	26.3% 972g	0.037% 1.4g	3700g per day for Men 19-50 years

Boiled Spears Frozen Broccoli VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spears Frozen Broccoli or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Boiled Spears Frozen Broccoli vs Oil Roasted Almonds:

• 300 calories of Boiled Spears Frozen Broccoli have more Vitamin A, 13 times more Vitamin B1, 2.2 times more Vitamin B2, 2.7 times more Vitamin B3, 25.9 times more Vitamin B5, 23.9 times more Vitamin B6, 24.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Boiled Spears Frozen Broccoli and Oil Roasted Almonds provide similar amounts of Vitamin E per 300 calories.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Spears Frozen Broccoli vs Oil Roasted Almonds:

• 300 calories of Boiled Spears Frozen Broccoli have 3.8 times more Calcium, 3.6 times more Iron, 1.6 times more Magnesium, 2.9 times more Manganese, 2.6 times more Phosphorus, 5.6 times more Potassium, 10 times more Selenium, 520.3 times more Sodium, 2.1 times more Zinc and 702.4 times more Water than Oil Roasted Almonds.
• Both Boiled Spears Frozen Broccoli and Oil Roasted Almonds contain similar levels of Copper per 300 calories.
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spears Frozen Broccoli have more Omega 3, 6.6 times more Carbohydrate, 7 times more Sugars, 6.2 times more Fiber and 3.2 times more Protein than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 23.1 times more Fat, 10.8 times more Saturated Fat and 48 times more Omega 6 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6
• 300 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3