Comparing Nutrients in 1 pound Almonds VS Flower Clusters Broccoli

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Flower Clusters Broccoli	34%	9%	57%

Macro Nutrients

	Almonds	Flower Clusters Broccoli	Recommended Dietary Allowance
Energy	91% 2626kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.77% 0.24g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	17.7% 23g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	9.26% 6.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	171% 96g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Flower Clusters Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	48.5% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	55.5% 0.72mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	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	470% 423mg	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	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Flower Clusters Broccoli	Recommended Dietary Allowance
Calcium	122% 1220mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	22.7% 0.2mg	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	210% 17mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	45% 1.04mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	43.4% 1474mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	8.16% 122mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Flower Clusters Broccoli:

• Almonds have 3.2 times more Vitamin B1, 9.6 times more Vitamin B2 and 5.7 times more Vitamin B3 than Raw Flower Clusters Broccoli.
• While Raw Flower Clusters Broccoli contain 1.6 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Raw Flower Clusters Broccoli have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Almonds as well as Raw Flower Clusters Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Flower Clusters Broccoli:

• Almonds have 5.6 times more Calcium, 22.9 times more Copper, 4.2 times more Iron, 10.8 times more Magnesium, 9.5 times more Manganese, 7.3 times more Phosphorus, 2.3 times more Potassium, 1.4 times more Selenium and 7.8 times more Zinc than Raw Flower Clusters Broccoli.
• While Raw Flower Clusters Broccoli contain 27 times more Sodium and 20.6 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 20.7 times more Energy, 142.7 times more Fat, 70.4 times more Saturated Fat, 324.3 times more Omega 6, 4.3 times more Carbohydrate, 2.9 times more Sugars, 5.4 times more Fiber and 7.1 times more Protein than Raw Flower Clusters Broccoli.
• While Raw Flower Clusters Broccoli contain 43 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Flower Clusters Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.