Comparing Nutrients in 1 kilogram Broccoli Raab VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Broccoli Raab	Roasted Almonds	Recommended Dietary Allowance
Energy	7.6% 220kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	128% 41g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	761% 129g	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	162% 210g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 47.5g	g per day for Men 19-50 years
Fiber	71% 27g	287% 109g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Roasted 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	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	105% 1.36mg	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	208% 830μg	138% 550μg	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	1593% 239mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	108% 1080mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	970% 22.3mg	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	104% 730mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	301% 33mg	11mg per day for Men 19-50 years
Water	25% 926g	0.65% 24g	3700g per day for Men 19-50 years

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

• Raw Broccoli Raab has more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.3 times more Vitamin B2, 3 times more Vitamin B3 and 14.8 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Dry Roasted Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Broccoli Raab as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Broccoli Raab has 11 times more Sodium and 38.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Calcium, 26.2 times more Copper, 1.7 times more Iron, 12.7 times more Magnesium, 5.7 times more Manganese, 6.5 times more Phosphorus, 3.6 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Raw Broccoli Raab.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli Raab has 18.9 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 27.2 times more Energy, 107.2 times more Fat, 49.3 times more Saturated Fat, 446.4 times more Omega 6, 7.4 times more Carbohydrate, 12.8 times more Sugars, 4 times more Fiber and 6.6 times more Protein than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.