Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Plain Almond Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	96% 2785kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	260% 252g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	93% 29.7g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	363% 61.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	39.2% 28.4g	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	NA	0% 0g	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	NA	% 0.091g	g per day for Men 19-50 years
Sucrose	NA	% 28g	g per day for Men 19-50 years
Fiber	36% 13.6g	123% 46.7g	38g per day for Men 19-50 years
Protein	25% 14g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	328% 4.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	36% 0.47mg	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	63.5% 254μg	60% 240μg	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	202% 182mg	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	40% 6mg	732% 110mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	157% 1574mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	471% 4.24mg	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	34.6% 2.77mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	420% 9.67mg	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	31.8% 222mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	100% 3393mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	68.6% 1030mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	136% 15mg	11mg per day for Men 19-50 years
Water	11% 411g	0.2% 7.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Plain Almond Butter with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Plain Almond Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Plain Almond Butter with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Plain Almond Butter with Salt.
• While 1 lb of Plain Almond Butter with Salt contains 11.6 times more Vitamin B2, 6.9 times more Vitamin B3 and 18.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Plain Almond Butter with Salt provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Plain Almond Butter with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 55.3 times more Water than Plain Almond Butter with Salt.
• While 1 lb of Plain Almond Butter with Salt contains 10.5 times more Calcium, 27.5 times more Copper, 5.7 times more Iron, 21.5 times more Magnesium, 9.6 times more Manganese, 10.4 times more Phosphorus, 5.3 times more Potassium, 3.4 times more Selenium, 20.6 times more Sodium and 11.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 6 times more Omega 3 than Plain Almond Butter with Salt.
• While 1 lb of Plain Almond Butter with Salt contains 21.9 times more Energy, 462.5 times more Fat, 363.9 times more Saturated Fat, 1046.5 times more Omega 6, 3.5 times more Carbohydrate, 4.3 times more Sugars, 3.4 times more Fiber and 6.8 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Plain Almond Butter with Salt provide inadequate amounts of Omega 3