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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Plain Almond Butter with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	96% 2785kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	39.2% 28.4g	8.45% 6.12g	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	0% 0g	5.2% 3.76g	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	% 0.091g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 28g	NA	g per day for Men 19-50 years
Fiber	123% 46.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	170% 95g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	45.4% 0.59mg	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	60% 240μg	76% 304μg	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	284% 256mg	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	732% 110mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	157% 1574mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	19% 0.17mg	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	198% 16mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	58% 1.33mg	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	329% 2304mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	68.6% 1030mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	11.2% 415g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Plain Almond Butter with Salt has 9.8 times more Vitamin B2, 6.7 times more Vitamin B3 and 19.8 times more Vitamin E than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Plain Almond Butter with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Plain Almond Butter with Salt has 6.2 times more Calcium, 24.6 times more Copper, 4.3 times more Iron, 15.5 times more Magnesium, 7.2 times more Manganese, 10.2 times more Phosphorus, 3.5 times more Potassium, 9.5 times more Sodium and 6.9 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 55.8 times more Water than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Frozen Chopped Broccoli contain similar levels of Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plain Almond Butter with Salt has 23.6 times more Energy, 191.4 times more Fat, 148.9 times more Saturated Fat, 438.9 times more Omega 6, 3.9 times more Carbohydrate, 4.6 times more Sugars, 3.4 times more Fiber and 7.5 times more Protein than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 15 times more Omega 3 than Plain Almond Butter with Salt.
• 1 pound of Plain Almond Butter with Salt provide inadequate amounts of Omega 3
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6