Comparing Nutrients in 5 ounces Almond Flour VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Almond Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	NA	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	NA	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	NA	2.64% 1.9g	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	NA	1.62% 1.18g	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	NA	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	11% 4.25g	38g per day for Men 19-50 years
Protein	66.3% 37g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	326% 98μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	89% 80mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	33% 329mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	6% 0.054mg	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	57% 4.56mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond Flour versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond Flour vs Frozen Chopped Broccoli:

• 5 ounces of Almond Flour have 2.1 times more Vitamin B1, 7.8 times more Vitamin B2 and 8.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Almond Flour.

Comparing minerals per 5 ounces for Almond Flour vs Frozen Chopped Broccoli:

• 5 ounces of Almond Flour have 4.1 times more Calcium, 25.7 times more Copper, 4 times more Iron, 13.9 times more Magnesium, 6.2 times more Manganese, 10.2 times more Phosphorus, 3.1 times more Potassium and 5.8 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 3.8 times more Selenium and 21.2 times more Water than Almond Flour.
• 5 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond Flour have 173.1 times more Fat, 3.4 times more Carbohydrate, 3.1 times more Fiber and 9.3 times more Protein than Frozen Chopped Broccoli.