Comparing Nutrients in 1 kilogram Almonds VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Almonds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	200% 5790kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	41% 53.5g	130g per day for Men 19-50 years
Sugars	60% 43.5g	20.3% 14.7g	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	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	79% 30g	38g per day for Men 19-50 years
Protein	378% 212g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	269% 2690mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	37.8% 0.34mg	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	464% 37mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.2% 44g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cooked Chopped Frozen Broccoli:

• Almonds have 3.7 times more Vitamin B1, 14 times more Vitamin B2, 7.9 times more Vitamin B3, 1.7 times more Vitamin B5 and 19.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Almonds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cooked Chopped Frozen Broccoli:

• Almonds have 8.2 times more Calcium, 30.3 times more Copper, 6.1 times more Iron, 20.8 times more Magnesium, 9.8 times more Manganese, 9.8 times more Phosphorus, 5.2 times more Potassium, 5.9 times more Selenium and 11.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 20.6 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 20.7 times more Energy, 416.1 times more Fat, 211.2 times more Saturated Fat, 948 times more Omega 6, 4 times more Carbohydrate, 3 times more Sugars, 4.2 times more Fiber and 6.8 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 14 times more Omega 3 than Almonds.
• Both Almonds as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.