Comparing Nutrients in 300 calories Oil Roasted Almonds VS Chinese Broccoli

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Chinese Broccoli: 1154g

Oil Roasted Almonds have 23.3 times more energy per 100g than Chinese Broccoli. It has very high energy density when compared to other foods. Raw Chinese Broccoli having very low energy density.

Which food has more nutrients per 300 calories - Oil Roasted Almonds or Chinese Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Chinese Broccoli	16%	23%	61%

Macro Nutrients

	Oil Roasted Almonds	Chinese Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	9.04% 8.77g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0% 0g	195% 3.13g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	41.4% 54g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	14% 10g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	79% 30g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	110% 992μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	65.7% 0.85mg	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	3.34% 13.3μg	300% 1200μg	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	379% 342mg	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	85.6% 13mg	38.5% 5.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	857% 1028μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Chinese Broccoli	Recommended Dietary Allowance
Calcium	14.4% 144mg	121% 1212mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	82% 0.74mg	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	22.7% 1.8mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	52% 219mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	NA	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	33% 230mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	93% 3162mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	5.4% 80.8mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	29% 1068g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Chinese Broccoli:

• Oil Roasted Almonds have 2.2 times more Vitamin E than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Vitamin A, 25.4 times more Vitamin B1, 4.6 times more Vitamin B2, 2.9 times more Vitamin B3, 14.6 times more Vitamin B6, 89.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Raw Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Chinese Broccoli:

• Raw Chinese Broccoli contains 8.4 times more Calcium, 1.6 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 2.2 times more Phosphorus, 9.2 times more Potassium, 8 times more Selenium, 163.4 times more Sodium, 3.1 times more Zinc and 771.7 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Oil Roasted Almonds have 3.1 times more Fat, 1.6 times more Saturated Fat and 7.2 times more Omega 6 than Raw Chinese Broccoli.
• While Raw Chinese Broccoli contains more Omega 3, 6.2 times more Carbohydrate, 4.5 times more Sugars, 5.8 times more Fiber and 1.3 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Chinese Broccoli have similar amounts of Energy per 300 kcal.
• Both Oil Roasted Almonds as well as Raw Chinese Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.