Comparing Nutrients in 14 ounces Plain Almond Butter with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Plain Almond Butter with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	84% 2437kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	81.2% 26g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	22% 28.5g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	0% 0g	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	% 0.079g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 24.4g	% 0.32g	g per day for Men 19-50 years
Fiber	108% 41g	34.5% 13g	38g per day for Men 19-50 years
Protein	149% 83g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	61% 0.79mg	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	52.6% 210μg	107% 429μg	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	286% 258mg	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	641% 96mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	138% 1377mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	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	173% 14mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	33.5% 0.77mg	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	288% 2016mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plain Almond Butter with Salt vs Boiled Broccoli:

• Plain Almond Butter with Salt has 7.6 times more Vitamin B2, 5.7 times more Vitamin B3 and 16.7 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Plain Almond Butter with Salt vs Boiled Broccoli:

• Plain Almond Butter with Salt has 8.7 times more Calcium, 15.3 times more Copper, 5.2 times more Iron, 13.3 times more Magnesium, 11 times more Manganese, 7.6 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Selenium, 5.5 times more Sodium and 7.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 54.4 times more Water than Plain Almond Butter with Salt.

Comparison of macro-nutrients per 14 ounces:

• Plain Almond Butter with Salt has 17.5 times more Energy, 135.4 times more Fat, 82.9 times more Saturated Fat, 266.8 times more Omega 6, 2.6 times more Carbohydrate, 4.5 times more Sugars, 3.1 times more Fiber and 8.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 17 times more Omega 3 and more Fructose than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.