Comparing Nutrients in 300 calories Cooked Broccoli Raab VS Almond paste

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Almond paste: 65.5g

Almond paste has 18.3 times more energy per unit of mass than Cooked Broccoli Raab, which is very high in comparison to other foods. Cooked Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Almond paste	8%	52%	40%

Macro Nutrients

	Cooked Broccoli Raab	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.43% 6.24g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	24% 31.3g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	32.8% 23.7g	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	3.97% 2.88g	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	% 2.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	88.4% 33.6g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	82% 46g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Almond paste	Recommended Dietary Allowance
Vitamin A	303% 2724μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	1.8% 0.024mg	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	213% 852μg	12% 48μg	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	493% 444mg	0.073% 0.066mg	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	202% 30.4mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Almond paste	Recommended Dietary Allowance
Calcium	142% 1416mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	33% 0.3mg	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	191% 15.2mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	24.4% 0.56mg	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	141% 984mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	0.25% 9.22g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Broccoli Raab or Almond paste?

Lets compare vitamin content per 300 calories of Cooked Broccoli Raab vs Almond paste:

• 300 calories of Cooked Broccoli Raab have more Vitamin A, 37.8 times more Vitamin B1, 6.2 times more Vitamin B2, 26 times more Vitamin B3, 72.6 times more Vitamin B5, 112 times more Vitamin B6, 17.8 times more Vitamin B9, 6778.4 times more Vitamin C, 3.4 times more Vitamin E and more Vitamin K than Almond paste.
• 300 calories of Almond paste have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Broccoli Raab vs Almond paste:

• 300 calories of Cooked Broccoli Raab have 12.6 times more Calcium, 3 times more Copper, 14.5 times more Iron, 3.8 times more Magnesium, 8.1 times more Manganese, 5.8 times more Phosphorus, 20 times more Potassium, 5.7 times more Selenium, 114 times more Sodium, 6.7 times more Zinc and 118.9 times more Water than Almond paste.
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Broccoli Raab have 18.5 times more Omega 3, 10.7 times more Fiber and 7.8 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 2.9 times more Fat, 9.8 times more Omega 6 and 3.2 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Almond paste offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6