Comparing Nutrients in 500 calories Oil Roasted Almonds VS Boiled Broccoli with Salt

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Boiled Broccoli with Salt: 1429g

Oil Roasted Almonds have 17.3 times more energy per 100g than Boiled Broccoli with Salt. It has very high energy density when compared to other foods. Boiled and Drained Broccoli with Salt having low energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Broccoli with Salt?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Boiled Broccoli with Salt	23%	9%	68%

Macro Nutrients

	Oil Roasted Almonds	Boiled Broccoli with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	79% 103g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	27.4% 20g	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	14.6% 10.6g	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	% 0.033g	% 7g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 1.14g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	124% 47g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Boiled Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	220% 2.86mg	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	5.56% 22.2μg	386% 1543μg	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	1030% 927mg	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	143% 21.4mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1680% 2016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Boiled Broccoli with Salt	Recommended Dietary Allowance
Calcium	24% 240mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	38% 3.03mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	120% 2.77mg	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	55% 384mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	250% 3743mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	34.5% 1275g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Boiled Broccoli With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Boiled Broccoli with Salt?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Boiled Broccoli with Salt:

• 500 kcal of Boiled and Drained Broccoli with Salt contain more Vitamin A, 11.9 times more Vitamin B1, 2.7 times more Vitamin B2, 2.6 times more Vitamin B3, 46.7 times more Vitamin B5, 29.4 times more Vitamin B6, 69.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Broccoli with Salt provide similar amounts of Vitamin E per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Oil Roasted Almonds as well as Boiled and Drained Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Boiled Broccoli with Salt:

• 500 kcal of Boiled and Drained Broccoli with Salt contain 2.4 times more Calcium, 3.2 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 7.3 times more Potassium, 6.8 times more Selenium, 4543.8 times more Sodium, 2.5 times more Zinc and 552.8 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Broccoli with Salt contain similar levels of Copper per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 7.8 times more Fat, 3.1 times more Saturated Fat and 15.3 times more Omega 6 than Boiled Broccoli with Salt.
• While 500 kcal of Boiled and Drained Broccoli with Salt contain more Omega 3, 7 times more Carbohydrate, 5.3 times more Sugars, more Fructose, 5.5 times more Fiber and 1.9 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Boiled Broccoli with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 500 calories of Boiled Broccoli with Salt provide inadequate amounts of Omega 6