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

Macros Ratio

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

Macro Nutrients

	Plain Almond Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	96% 2785kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	0.35% 0.059g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	27.7% 20g	9.2% 6.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 19.7g	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	25% 14g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	25% 1.24mg	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	866% 260μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	157% 1574mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	44% 1mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	11% 411g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 11.6 times more Vitamin B2, 6.9 times more Vitamin B3 and 18.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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 no Salt.
• Both Plain Almond Butter no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Plain Almond Butter no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Plain Almond Butter no Salt has 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 and 11.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 55.3 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 1 pound:

• Plain Almond Butter no Salt has 21.9 times more Energy, 462.5 times more Fat, 230.7 times more Saturated Fat, 1046.5 times more Omega 6, 3.5 times more Carbohydrate, 3 times more Sugars, 3.4 times more Fiber and 6.8 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6 times more Omega 3 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.