Comparing Nutrients in 14 ounces Almonds VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Almonds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	79.2% 2298kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	24% 17.3g	8.05% 5.83g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	150% 84g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	93% 373μg	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	301% 271mg	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	678% 102mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	107% 1068mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	16% 0.14mg	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	184% 14.7mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Frozen Broccoli Spears:

• Almonds have 2.8 times more Vitamin B1, 10 times more Vitamin B2, 7.8 times more Vitamin B3, 1.9 times more Vitamin B5 and 19 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 1.3 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Frozen Broccoli Spears:

• Almonds have 6.6 times more Calcium, 28.6 times more Copper, 5.2 times more Iron, 16.9 times more Magnesium, 8.5 times more Manganese, 8.2 times more Phosphorus, 2.9 times more Potassium, 2.2 times more Selenium and 9.2 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 17 times more Sodium and 20.5 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 20 times more Energy, 146.9 times more Fat, 73.1 times more Saturated Fat, 333.1 times more Omega 6, 4 times more Carbohydrate, 3 times more Sugars, 4.2 times more Fiber and 6.9 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 41.7 times more Omega 3 than Almonds.
• Both Almonds as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.