Comparing Nutrients in 1 pound Plain Almond Butter VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Plain Almond Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	96% 2785kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	157% 1574mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of Plain Almond Butter has 8.2 times more Vitamin B2, 6.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 17.9 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• 1 pound of Plain Almond Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Plain Almond Butter no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Plain Almond Butter has 8.5 times more Calcium, 25.9 times more Copper, 4.8 times more Iron, 17.4 times more Magnesium, 8.3 times more Manganese, 8.6 times more Phosphorus, 3 times more Potassium, 1.3 times more Selenium and 9.7 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 55.2 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plain Almond Butter has 21.2 times more Energy, 163.2 times more Fat, 79.8 times more Saturated Fat, 367.7 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 Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 17.9 times more Omega 3 than Plain Almond Butter no Salt.
• 1 pound of Plain Almond Butter provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6