Comparing Nutrients in 1 kilogram Almonds VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Broccoli	27%	8%	65%

Macro Nutrients

	Almonds	Broccoli	Recommended Dietary Allowance
Energy	200% 5790kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	51% 66.4g	130g per day for Men 19-50 years
Sugars	60% 43.5g	23.4% 17g	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	9.38% 6.8g	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	% 1g	g per day for Men 19-50 years
Fiber	329% 125g	68.4% 26g	38g per day for Men 19-50 years
Protein	378% 212g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Almonds	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Broccoli	Recommended Dietary Allowance
Calcium	269% 2690mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	54.4% 0.49mg	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	91% 7.3mg	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	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	37.3% 4.1mg	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 Broccoli:

• Almonds have 2.9 times more Vitamin B1, 9.7 times more Vitamin B2, 5.7 times more Vitamin B3 and 32.9 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Raw Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Almonds as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Broccoli:

• Almonds have 5.7 times more Calcium, 21 times more Copper, 5.1 times more Iron, 12.9 times more Magnesium, 10.4 times more Manganese, 7.3 times more Phosphorus, 2.3 times more Potassium, 1.6 times more Selenium and 7.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 33 times more Sodium and 20.2 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 17 times more Energy, 134.9 times more Fat, 33.4 times more Saturated Fat, 251.5 times more Omega 6, 3.2 times more Carbohydrate, 2.6 times more Sugars, 4.8 times more Fiber and 7.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 21 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.