Comparing Nutrients in 5 ounces Chinese Broccoli VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Chinese Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.27% 37kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	8.9% 6.45g	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	39% 15g	38g per day for Men 19-50 years
Protein	3.04% 1.7g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	13.5% 122μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.07% 0.65mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	13% 0.17mg	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	37% 147μg	9.57% 38.3μg	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	46.6% 42mg	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	4.72% 0.71mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 149mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	150% 1.35mg	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	10.5% 0.84mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	NA	152% 3.5mg	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	8.7% 61mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese Broccoli versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chinese Broccoli vs Oil Roasted Almonds:

• 5 ounces of Chinese Broccoli have more Vitamin A, 3.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.1 times more Vitamin B2, 8 times more Vitamin B3, 1.6 times more Vitamin B6 and 51.9 times more Vitamin E than Raw Chinese Broccoli.
• Both Chinese Broccoli and Oil Roasted Almonds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Chinese Broccoli as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chinese Broccoli vs Oil Roasted Almonds:

• 5 ounces of Chinese Broccoli have 33.1 times more Water than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.8 times more Calcium, 14.9 times more Copper, 6.2 times more Iron, 14.4 times more Magnesium, 10.8 times more Phosphorus, 2.6 times more Potassium, 2.9 times more Selenium and 7.5 times more Zinc than Raw Chinese Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese Broccoli have more Omega 3 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 23.3 times more Energy, 72.6 times more Fat, 36.3 times more Saturated Fat, 169 times more Omega 6, 3.8 times more Carbohydrate, 5.2 times more Sugars, 4 times more Fiber and 17.7 times more Protein than Raw Chinese Broccoli.
• 5 ounces of Chinese Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3