Comparing Nutrients in 5 ounces Almond Flour VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Almond Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	NA	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	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	NA	NA	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	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	33% 329mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	5.67% 0.051mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	15.8% 0.36mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	3.47% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Almond Flour have 1.6 times more Vitamin B1, 6.6 times more Vitamin B2 and 8.7 times more Vitamin B3 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Almond Flour.

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

• 5 ounces of Almond Flour have 5.7 times more Calcium, 27.1 times more Copper, 4.5 times more Iron, 15.7 times more Magnesium, 7.1 times more Manganese, 8.7 times more Phosphorus, 2.7 times more Potassium and 8.2 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.6 times more Selenium and 21 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 147.6 times more Fat, 3 times more Carbohydrate, 3.1 times more Fiber and 8.6 times more Protein than Frozen Broccoli Spears.