Comparing Nutrients in 7 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	1.9% 55.6kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	27% 35g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	55% 21g	38g per day for Men 19-50 years
Protein	11% 6.15g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18% 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	27.8% 111μg	13.4% 53.6μg	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	88.4% 79.6mg	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	17.5% 2.6mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	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	6.55% 65.5mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	211% 1.9mg	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	15% 1.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	212% 4.9mg	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	14% 97mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Boiled Chopped Frozen Broccoli as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 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 7 oz.