Comparing Nutrients in 500 calories Almonds VS Broccoli

Weight per 500 calories

• Almonds: 86.4g
• Broccoli: 1471g

Almonds have 17 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Broccoli	27%	8%	65%

Macro Nutrients

	Almonds	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	75% 98g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	34.5% 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	0.13% 0.095g	13.8% 10g	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	% 0.15g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 1.47g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	101% 38.2g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	198% 2.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	232% 926μg	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	1458% 1312mg	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	148% 22mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Broccoli	Recommended Dietary Allowance
Calcium	23.2% 232mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	80% 0.72mg	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	40% 3.2mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Almonds have 1.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 5.9 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3, 20.7 times more Vitamin B5, 21.8 times more Vitamin B6, 24.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Broccoli:

• Almonds have 1.2 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 3 times more Calcium, 3.4 times more Iron, 1.3 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, 7.3 times more Potassium, 10.4 times more Selenium, 562 times more Sodium, 2.2 times more Zinc and 344.8 times more Water than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 7.9 times more Fat, 2 times more Saturated Fat and 14.8 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 357.6 times more Omega 3, 5.2 times more Carbohydrate, 6.7 times more Sugars, 105.3 times more Fructose, 3.5 times more Fiber and 2.3 times more Protein than Almonds.
• Both Almonds and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.