Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	11% 4.25g	39% 15g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	20% 79.4μg	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	63% 57mg	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	12.5% 1.87mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	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	11% 0.86mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	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	9.92% 69.5mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Oil Roasted Almonds:

• Boiled Chopped Frozen Broccoli has more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Vitamin B1, 9.6 times more Vitamin B2, 8 times more Vitamin B3 and 19.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Oil Roasted Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Boiled Chopped Frozen Broccoli as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Oil Roasted Almonds:

• Boiled Chopped Frozen Broccoli has 32.4 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.8 times more Calcium, 28.1 times more Copper, 6 times more Iron, 21.1 times more Magnesium, 11 times more Manganese, 9.5 times more Phosphorus, 4.9 times more Potassium, 5.9 times more Selenium and 11 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Boiled Chopped Frozen Broccoli has more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 21.7 times more Energy, 459.8 times more Fat, 233.8 times more Saturated Fat, 1039.9 times more Omega 6, 3.3 times more Carbohydrate, 3.1 times more Sugars, 3.5 times more Fiber and 6.8 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.