Comparing Nutrients in 1 kilogram Plain Almond Butter VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Plain Almond Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	212% 6140kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	24% 31g	130g per day for Men 19-50 years
Sugars	61% 44.3g	8.55% 6.2g	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	0% 0g	3.3% 2.4g	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	% 0.2g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 43.4g	% 1.5g	g per day for Men 19-50 years
Fiber	271% 103g	73.7% 28g	38g per day for Men 19-50 years
Protein	374% 210g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1910% 573μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 530μg	178% 710μg	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	0% 0mg	411% 370mg	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	1614% 242mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	347% 3470mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	83.3% 0.75mg	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	436% 35mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	165% 3.8mg	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	726% 5080mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Plain Almond Butter vs Cooked Broccoli Raab:

• 1 kilogram of Plain Almond Butter has 6.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 9.6 times more Vitamin E than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 4.1 times more Vitamin B1, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• 1 kilogram of Plain Almond Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Plain Almond Butter no Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plain Almond Butter vs Cooked Broccoli Raab:

• 1 kilogram of Plain Almond Butter has 2.9 times more Calcium, 12.5 times more Copper, 2.7 times more Iron, 10.3 times more Magnesium, 5.6 times more Manganese, 6.2 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 6.1 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 8 times more Sodium and 55.7 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plain Almond Butter has 24.6 times more Energy, 106.7 times more Fat, 46.7 times more Saturated Fat, 438.9 times more Omega 6, 6 times more Carbohydrate, 7.1 times more Sugars, 3.7 times more Fiber and 5.5 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 28.7 times more Omega 3 than Plain Almond Butter no Salt.
• 1 kilogram of Plain Almond Butter provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6