Comparing Nutrients in 1 kilogram Almonds VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Almonds	Boiled Broccoli	Recommended Dietary Allowance
Energy	200% 5790kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	60% 43.5g	19% 14g	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	1.5% 1.1g	10.2% 7.4g	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	% 1.7g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0.8g	g per day for Men 19-50 years
Fiber	329% 125g	87% 33g	38g per day for Men 19-50 years
Protein	378% 212g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	154% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	270% 1080μg	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	721% 649mg	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	1709% 256mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Broccoli	Recommended Dietary Allowance
Calcium	269% 2690mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	464% 37mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	84.3% 1.94mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	24% 893g	3700g per day for Men 19-50 years

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

• Almonds have 3.3 times more Vitamin B1, 9.3 times more Vitamin B2, 6.5 times more Vitamin B3 and 17.7 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Boiled Broccoli:

• Almonds have 6.7 times more Calcium, 16.9 times more Copper, 5.5 times more Iron, 12.9 times more Magnesium, 11.2 times more Manganese, 7.2 times more Phosphorus, 2.5 times more Potassium, 2.6 times more Selenium and 6.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 41 times more Sodium and 20.2 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 16.5 times more Energy, 121.8 times more Fat, 48.1 times more Saturated Fat, 241.6 times more Omega 6, 3 times more Carbohydrate, 3.1 times more Sugars, 3.8 times more Fiber and 8.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 39.7 times more Omega 3 and 6.7 times more Fructose than Almonds.
• Both Almonds as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.