Comparing Nutrients in 1 pound Broccoli Raab VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Broccoli Raab	Roasted Almonds	Recommended Dietary Allowance
Energy	3.44% 100kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	73.3% 95g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	30.4% 22g	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	1.06% 0.77g	0.063% 0.045g	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	% 0.45g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 21.5g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	130% 49.4g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	47.5% 0.62mg	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	94% 376μg	62.4% 249μg	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	102% 92mg	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	49% 7.35mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Roasted Almonds	Recommended Dietary Allowance
Calcium	49% 490mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	554% 5mg	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	121% 9.7mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	440% 10mg	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	47.3% 331mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	11.3% 420g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli Raab vs Roasted Almonds:

• Raw Broccoli Raab has more Vitamin A, 2.1 times more Vitamin B1, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.3 times more Vitamin B2, 3 times more Vitamin B3 and 14.8 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab and Dry Roasted Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Broccoli Raab as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli Raab vs Roasted Almonds:

• Raw Broccoli Raab has 11 times more Sodium and 38.4 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Calcium, 26.2 times more Copper, 1.7 times more Iron, 12.7 times more Magnesium, 5.7 times more Manganese, 6.5 times more Phosphorus, 3.6 times more Potassium, 2 times more Selenium and 4.3 times more Zinc than Raw Broccoli Raab.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli Raab has 18.9 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 27.2 times more Energy, 107.2 times more Fat, 49.3 times more Saturated Fat, 446.4 times more Omega 6, 7.4 times more Carbohydrate, 12.8 times more Sugars, 4 times more Fiber and 6.6 times more Protein than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.