Comparing Nutrients in 14 ounces Almond Flour VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Almond Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	NA	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	0.72% 0.12g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	97% 36.8g	31.3% 12g	38g per day for Men 19-50 years
Protein	186% 104g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	92% 921mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	16.8% 0.15mg	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	160% 12.8mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.46% 17g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond Flour versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Almond Flour have 2.1 times more Vitamin B1, 7.8 times more Vitamin B2 and 8.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Almond Flour.

Comparing minerals per 14 ounces for Almond Flour vs Frozen Chopped Broccoli:

• 14 ounces of Almond Flour have 4.1 times more Calcium, 25.7 times more Copper, 4 times more Iron, 13.9 times more Magnesium, 6.2 times more Manganese, 10.2 times more Phosphorus, 3.1 times more Potassium and 5.8 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 3.8 times more Selenium and 21.2 times more Water than Almond Flour.
• 14 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond Flour have 173.1 times more Fat, 3.4 times more Carbohydrate, 3.1 times more Fiber and 9.3 times more Protein than Frozen Chopped Broccoli.