Comparing Nutrients in 7 ounces Chinese Broccoli VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Chinese Broccoli	Blanched Almonds	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.13% 9.27g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	12.7% 9.2g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	19% 171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	17.6% 0.23mg	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	51.6% 206μg	24.3% 97μg	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	65.3% 58.7mg	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	6.6% 0.99mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 177μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Broccoli	Blanched Almonds	Recommended Dietary Allowance
Calcium	21% 208mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	226% 2.04mg	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	14.6% 1.17mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	NA	158% 3.64mg	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	12% 85.3mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.24% 8.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Broccoli VS Blanched Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Chinese Broccoli versus 7 oz of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chinese Broccoli vs Blanched Almonds:

• 7 ounces of Chinese Broccoli have more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 1.9 times more Vitamin B1, 4.6 times more Vitamin B2, 7.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 47.5 times more Vitamin E than Raw Chinese Broccoli.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Chinese Broccoli as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Broccoli vs Blanched Almonds:

• 7 ounces of Chinese Broccoli have 20.5 times more Water than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 2.2 times more Calcium, 16 times more Copper, 5.6 times more Iron, 14.1 times more Magnesium, 11.2 times more Phosphorus, 2.4 times more Potassium, 2.3 times more Selenium and 7.2 times more Zinc than Raw Chinese Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Broccoli have 67.8 times more Omega 3 than Blanched Almonds.
• While 7 oz of Blanched Almonds contain 22.7 times more Energy, 69.1 times more Fat, 34.1 times more Saturated Fat, 154.6 times more Omega 6, 4 times more Carbohydrate, 5.3 times more Sugars, 3.8 times more Fiber and 17.8 times more Protein than Raw Chinese Broccoli.
• 7 ounces of Chinese Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3