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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Plain Almond Butter with Salt	Broccoli Raab	Recommended Dietary Allowance
Energy	96% 2785kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	39.2% 28.4g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 28g	% 0.5g	g per day for Men 19-50 years
Fiber	123% 46.7g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	170% 95g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	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

	Plain Almond Butter with Salt	Broccoli Raab	Recommended Dietary Allowance
Calcium	157% 1574mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	68.6% 1030mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Plain Almond Butter with Salt versus 1 lb of Broccoli Raab 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 Broccoli Raab:

• 1 pound of Plain Almond Butter with Salt has 7.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 14.9 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, 4 times more Vitamin B1, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Broccoli Raab 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Plain Almond Butter with Salt has 3.2 times more Calcium, 22.2 times more Copper, 1.6 times more Iron, 12.7 times more Magnesium, 5.4 times more Manganese, 7 times more Phosphorus, 3.8 times more Potassium, 2.4 times more Selenium, 6.9 times more Sodium and 4.3 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 56.4 times more Water than Plain Almond Butter with Salt.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plain Almond Butter with Salt has 27.9 times more Energy, 113.3 times more Fat, 78.9 times more Saturated Fat, 469.1 times more Omega 6, 6.6 times more Carbohydrate, 16.5 times more Sugars, 3.8 times more Fiber and 6.6 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 27 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 Broccoli Raab provide inadequate amounts of Energy and Omega 6