Comparing Nutrients in 100 calories Plain Almond Butter VS Frozen Broccoli Spears

Weight per 100 calories

• Plain Almond Butter: 16.3g
• Frozen Broccoli Spears: 345g

Plain Almond Butter has 21.2 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 100 calories - Plain Almond Butter or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Plain Almond Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.04g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.071% 0.001g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.36% 3.07g	14% 18.4g	130g per day for Men 19-50 years
Sugars	1% 0.72g	7% 5.07g	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	0% 0g	NA	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	% 0.003g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.56% 0.007mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	9.96% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31% 9.33μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.16% 8.63μg	81% 324μg	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	0% 0mg	262% 236mg	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	26.3% 3.94mg	31% 4.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.65% 56.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	13.8% 0.12mg	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	7.1% 0.57mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	38.4% 0.88mg	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% 82.7mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	25.4% 862mg	3400mg per day for Men 19-50 years
Selenium	0.71% 0.39μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	0.076% 1.14mg	3.9% 58.6mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	0.007% 0.27g	8.44% 312g	3700g per day for Men 19-50 years

Plain Almond Butter VS Frozen Broccoli Spears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Plain Almond Butter or Frozen Broccoli Spears?

Lets compare vitamin content per 100 calories of Plain Almond Butter vs Frozen Broccoli Spears:

• 100 kcal of Frozen Broccoli Spears contain more Vitamin A, 37.2 times more Vitamin B1, 2.6 times more Vitamin B2, 3.1 times more Vitamin B3, 16.1 times more Vitamin B5, 36 times more Vitamin B6, 37.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Frozen Broccoli Spears provide similar amounts of Vitamin E per 100 calories.
• 100 calories of Plain Almond Butter have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Plain Almond Butter no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Plain Almond Butter vs Frozen Broccoli Spears:

• 100 calories of Plain Almond Butter have 1.2 times more Copper than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 2.5 times more Calcium, 4.4 times more Iron, 2.5 times more Manganese, 2.5 times more Phosphorus, 7.1 times more Potassium, 16.8 times more Selenium, 51.4 times more Sodium, 2.2 times more Zinc and 1169 times more Water than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Frozen Broccoli Spears contain similar levels of Magnesium per 100 calories.
• 100 calories of Plain Almond Butter lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Plain Almond Butter have 7.7 times more Fat, 3.8 times more Saturated Fat and 17.4 times more Omega 6 than Frozen Broccoli Spears.
• While 100 kcal of Frozen Broccoli Spears contain 378.1 times more Omega 3, 6 times more Carbohydrate, 7 times more Sugars, 6.2 times more Fiber and 3.1 times more Protein than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Frozen Broccoli Spears offer comparable quantities of Energy per 100 calories.
• 100 calories of Plain Almond Butter provide inadequate amounts of Omega 3
• 100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6