Comparing Nutrients in 1 pound Plain Almond Butter VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Plain Almond Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	96% 2785kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	57% 0.91g	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	11% 14g	130g per day for Men 19-50 years
Sugars	27.7% 20g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 19.7g	% 0.68g	g per day for Men 19-50 years
Fiber	123% 46.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	170% 95g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	157% 1574mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	22.3% 2.45mg	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 VS Cooked Broccoli Raab per 1 lb

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

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

• 1 pound of Plain Almond Butter has 6.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 9.6 times more Vitamin E than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 4.1 times more Vitamin B1, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Plain Almond Butter has 2.9 times more Calcium, 12.5 times more Copper, 2.7 times more Iron, 10.3 times more Magnesium, 5.6 times more Manganese, 6.2 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 6.1 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 8 times more Sodium and 55.7 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Plain Almond Butter has 24.6 times more Energy, 106.7 times more Fat, 46.7 times more Saturated Fat, 438.9 times more Omega 6, 6 times more Carbohydrate, 7.1 times more Sugars, 3.7 times more Fiber and 5.5 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 28.7 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 Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6