Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Blanched Almonds

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Blanched Almonds: 84.7g

Blanched Almonds have 23.6 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.

Which food has more nutrients per 500 calories - Cooked Broccoli Raab or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Broccoli Raab	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	251% 4g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	12% 16g	130g per day for Men 19-50 years
Sugars	17% 12.4g	5.4% 3.92g	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	6.62% 4.8g	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	% 4.6g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 3g	% 3.78g	g per day for Men 19-50 years
Fiber	147% 56g	22% 8.4g	38g per day for Men 19-50 years
Protein	137% 76.6g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	504% 4540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	7.5% 0.097mg	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	355% 1420μg	10.4% 41.5μg	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	822% 740mg	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	337% 50.6mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Blanched Almonds	Recommended Dietary Allowance
Calcium	236% 2360mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	97% 0.87mg	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	318% 25.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	67.6% 1.56mg	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	234% 1640mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Blanched Almonds:

• Cooked Broccoli Raab has more Vitamin A, 20.9 times more Vitamin B1, 4.6 times more Vitamin B2, 13.6 times more Vitamin B3, 33.7 times more Vitamin B5, 45.1 times more Vitamin B6, 34.2 times more Vitamin B9, more Vitamin C, 2.5 times more Vitamin E and more Vitamin K than Blanched Almonds.
• Both Cooked Broccoli Raab as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Blanched Almonds:

• Cooked Broccoli Raab has 11.8 times more Calcium, 1.7 times more Copper, 9.1 times more Iron, 2.4 times more Magnesium, 4.9 times more Manganese, 4 times more Phosphorus, 12.3 times more Potassium, 9.6 times more Selenium, 69.6 times more Sodium, 4.3 times more Zinc and 478.3 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Cooked Broccoli Raab has 1185.9 times more Omega 3, 3.9 times more Carbohydrate, 3.2 times more Sugars, more Fructose, 6.7 times more Fiber and 4.2 times more Protein than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Fat, 1.9 times more Saturated Fat and 16.9 times more Omega 6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Cooked Broccoli Raab as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.