Comparing Nutrients in 14 ounces Plain Almond Butter VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Broccoli	27%	8%	65%

Macro Nutrients

	Plain Almond Butter	Broccoli	Recommended Dietary Allowance
Energy	84% 2437kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	1.14% 0.19g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	9.3% 6.75g	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	3.72% 2.7g	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	% 17.2g	% 0.4g	g per day for Men 19-50 years
Fiber	108% 41g	27% 10.3g	38g per day for Men 19-50 years
Protein	149% 83g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	758% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.6% 210μg	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Broccoli	Recommended Dietary Allowance
Calcium	138% 1377mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	21.6% 0.19mg	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	173% 14mg	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	9.58% 354g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 8 times more Vitamin B2, 4.9 times more Vitamin B3 and 31 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Broccoli have similar amounts of Vitamin B9 per 14 oz.
• Both Plain Almond Butter no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Plain Almond Butter no Salt has 7.4 times more Calcium, 19.1 times more Copper, 4.8 times more Iron, 13.3 times more Magnesium, 10.1 times more Manganese, 7.7 times more Phosphorus, 2.4 times more Potassium and 8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Sodium and 54.5 times more Water than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Broccoli have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plain Almond Butter no Salt has 18.1 times more Energy, 150 times more Fat, 36.4 times more Saturated Fat, 277.7 times more Omega 6, 2.8 times more Carbohydrate, 2.6 times more Sugars, 4 times more Fiber and 7.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 9 times more Omega 3 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.