Comparing Nutrients in 7 ounces Chinese Broccoli VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chinese Broccoli	16%	23%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Chinese Broccoli	Roasted Almonds	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	41% 1187kcal	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	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	33.6% 0.54g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	151% 25.7g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	2.4% 1.75g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	57% 21.6g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Chinese Broccoli	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	21% 208mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Raw Chinese Broccoli has more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.8 times more Vitamin B2, 7.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 47.8 times more Vitamin E than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Chinese Broccoli has 38.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Calcium, 17.2 times more Copper, 6.3 times more Iron, 14.7 times more Magnesium, 11 times more Phosphorus, 2.6 times more Potassium, 1.4 times more Selenium and 8.1 times more Zinc than Raw Chinese Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Chinese Broccoli has 27.1 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 23 times more Energy, 69.1 times more Fat, 35.3 times more Saturated Fat, 161.8 times more Omega 6, 4.5 times more Carbohydrate, 5.5 times more Sugars, 4.2 times more Fiber and 17.5 times more Protein than Raw Chinese Broccoli.
• Both Raw Chinese Broccoli as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.