Comparing Nutrients in 1 kilogram 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	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	244% 93g	79% 30g	38g per day for Men 19-50 years
Protein	468% 262g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2303% 691μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 378μg	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	232% 2320mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	42.2% 0.38mg	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	403% 32.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	128% 2.94mg	2.3mg per day for Men 19-50 years
Molybdenum	802% 361μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	731% 5120mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond Flour versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond Flour vs Frozen Chopped Broccoli:

• 1 kilogram of Almond Flour has 2.1 times more Vitamin B1, 7.8 times more Vitamin B2 and 8.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Almond Flour.

Comparing minerals per 1 kilogram for Almond Flour vs Frozen Chopped Broccoli:

• 1 kilogram of Almond Flour has 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 1 kg of Frozen Chopped Broccoli, Unprepared contains 3.8 times more Selenium and 21.2 times more Water than Almond Flour.
• 1 kilogram of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond Flour has 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.