Comparing Nutrients in 14 ounces Almond Flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Almond Flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	NA	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	NA	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	NA	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	97% 36.8g	34.5% 13g	38g per day for Men 19-50 years
Protein	186% 104g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	92% 921mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	160% 12.8mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almond Flour vs Boiled Broccoli:

• Almond Flour has 1.8 times more Vitamin B1, 6.1 times more Vitamin B2 and 7.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almond Flour.

Comparing minerals per 14 ounces for Almond Flour vs Boiled Broccoli:

• Almond Flour has 5.8 times more Calcium, 16 times more Copper, 4.8 times more Iron, 12 times more Magnesium, 9.3 times more Manganese, 7.6 times more Phosphorus, 2.3 times more Potassium and 6.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.2 times more Selenium, 45.9 times more Sodium and 20.7 times more Water than Almond Flour.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour has 122.4 times more Fat, 2.3 times more Carbohydrate, 2.8 times more Fiber and 11 times more Protein than Boiled and Drained Broccoli.
• Both Almond Flour as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.