Comparing Nutrients in 1 kilogram Broccoli Raab VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Broccoli Raab	Blanched Almonds	Recommended Dietary Allowance
Energy	7.6% 220kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	144% 187g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	64% 46.3g	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	2.34% 1.7g	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	% 1g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 44.6g	g per day for Men 19-50 years
Fiber	71% 27g	261% 99g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	88.5% 1.15mg	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	208% 830μg	123% 490μg	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	224% 202mg	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	108% 16mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Blanched Almonds	Recommended Dietary Allowance
Calcium	108% 1080mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	1141% 10.3mg	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	268% 21.4mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	798% 18.4mg	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	104% 730mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	25% 926g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Blanched Almonds:

• Raw Broccoli Raab has more Vitamin A, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Vitamin B2, 2.9 times more Vitamin B3 and 14.7 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Raw Broccoli Raab as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli Raab vs Blanched Almonds:

• Raw Broccoli Raab has 1.7 times more Sodium and 20.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Calcium, 24.5 times more Copper, 1.5 times more Iron, 12.2 times more Magnesium, 4.6 times more Manganese, 6.6 times more Phosphorus, 3.4 times more Potassium, 3.2 times more Selenium and 3.9 times more Zinc than Raw Broccoli Raab.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli Raab has 47.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 26.8 times more Energy, 107.2 times more Fat, 47.6 times more Saturated Fat, 426.4 times more Omega 6, 6.6 times more Carbohydrate, 12.2 times more Sugars, 3.7 times more Fiber and 6.8 times more Protein than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.