Comparing Nutrients in 300 calories Blanched Almonds VS Broccoli Leaves

Weight per 300 calories

• Blanched Almonds: 50.8g
• Broccoli Leaves: 1071g

Blanched Almonds have 21.1 times more energy per 100g than Broccoli Leaves. It has very high energy density when compared to other foods. Raw Broccoli Leaves having very low energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Broccoli Leaves?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Broccoli Leaves	34%	9%	57%

Macro Nutrients

	Blanched Almonds	Broccoli Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	86.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	22% 16g	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	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	65% 24.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Broccoli Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	58% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	42.7% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	131% 1.7mg	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	6.23% 25μg	190% 761μg	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	1110% 999mg	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	80.5% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Broccoli Leaves	Recommended Dietary Allowance
Calcium	12% 120mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	53.6% 0.48mg	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	21% 1.67mg	118% 9.43mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	107% 2.45mg	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	35% 245mg	101% 707mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	102% 3482mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	58.4% 32μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	26.3% 972g	3700g per day for Men 19-50 years

Blanched Almonds VS Broccoli Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Broccoli Leaves?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Broccoli Leaves:

• 300 kcal of Raw Broccoli Leaves contain 7.2 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 35.9 times more Vitamin B5, 29.1 times more Vitamin B6, 30.5 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Blanched Almonds as well as Raw Broccoli Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Broccoli Leaves:

• 300 kcal of Raw Broccoli Leaves contain 4.3 times more Calcium, 5.7 times more Iron, 2 times more Magnesium, 2.6 times more Manganese, 2.9 times more Phosphorus, 10.4 times more Potassium, 19.8 times more Selenium, 29.9 times more Sodium, 2.8 times more Zinc and 423.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and Broccoli Leaves contain similar levels of Copper per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 7.1 times more Fat, 3.5 times more Saturated Fat and 15.4 times more Omega 6 than Broccoli Leaves.
• While 300 kcal of Raw Broccoli Leaves contain 679.6 times more Omega 3, 5.7 times more Carbohydrate, 6.7 times more Sugars, 4.9 times more Fiber and 2.9 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Broccoli Leaves offer comparable quantities of Energy per 300 calories.
• 300 calories of Blanched Almonds provide inadequate amounts of Omega 3
• 300 calories of Broccoli Leaves provide inadequate amounts of Omega 6