Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Almond paste	8%	52%	40%

Macro Nutrients

	Frozen Broccoli Spears	Almond paste	Recommended Dietary Allowance
Energy	10% 290kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	368% 478g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	500% 363g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	126% 48g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Almond paste	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	27.7% 0.36mg	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	235% 940μg	183% 730μg	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	759% 683mg	1.1% 1mg	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	90% 13.5mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Almond paste	Recommended Dietary Allowance
Calcium	41% 410mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	504% 4.54mg	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	90% 7.2mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	372% 8.56mg	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	84.3% 590mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	135% 15mg	11mg per day for Men 19-50 years
Water	24.5% 906g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Almond paste per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Almond paste:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 2.1 times more Vitamin B5, 4.9 times more Vitamin B6, 1.3 times more Vitamin B9, 683 times more Vitamin C and more Vitamin K than Almond paste.
• While 1 kg of Almond paste contains 3.6 times more Vitamin B2, 3.1 times more Vitamin B3 and 10 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Almond paste provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Almond paste:

• 1 kilogram of Frozen Broccoli Spears has 6.4 times more Water than Almond paste.
• While 1 kg of Almond paste contains 4.2 times more Calcium, 12.6 times more Copper, 2.2 times more Iron, 8.1 times more Magnesium, 3.3 times more Manganese, 4.4 times more Phosphorus, 1.3 times more Potassium, 2.2 times more Selenium and 4.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 15.8 times more Energy, 81.6 times more Fat, 50.6 times more Saturated Fat, 1.6 times more Omega 3, 150.7 times more Omega 6, 8.9 times more Carbohydrate, 24.7 times more Sugars, 1.6 times more Fiber and 2.9 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6