Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Frozen Chopped Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Energy	8.97% 260kcal	212% 6140kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	572% 555g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	800% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	145% 188g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	61% 44.3g	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	11.4% 8.3g	0% 0g	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	% 7.5g	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.4g	g per day for Men 19-50 years
Fiber	79% 30g	271% 103g	38g per day for Men 19-50 years
Protein	50% 28g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	722% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	197% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1910% 573μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	168% 670μg	133% 530μg	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	627% 564mg	0% 0mg	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	81.3% 12mg	1614% 242mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Calcium	56% 560mg	347% 3470mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	1038% 9.34mg	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	101% 8.1mg	436% 35mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	927% 21.3mg	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	71.4% 500mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	220% 7480mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	299% 33mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Plain Almond Butter per 1 kg

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

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

• 1 kilogram of Frozen Chopped Broccoli has more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 9.8 times more Vitamin B2, 6.7 times more Vitamin B3 and 19.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Plain Almond Butter provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Plain Almond Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Chopped Broccoli has 55.8 times more Water than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 6.2 times more Calcium, 24.6 times more Copper, 4.3 times more Iron, 15.5 times more Magnesium, 7.2 times more Manganese, 10.2 times more Phosphorus, 3.5 times more Potassium and 6.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Plain Almond Butter contain similar levels of Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 15 times more Omega 3 than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 23.6 times more Energy, 191.4 times more Fat, 94.4 times more Saturated Fat, 438.9 times more Omega 6, 3.9 times more Carbohydrate, 3.3 times more Sugars, 3.4 times more Fiber and 7.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Plain Almond Butter provide inadequate amounts of Omega 3