Comparing Nutrients in 5 ounces Almond Flour VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Broccoli	27%	8%	65%

Macro Nutrients

	Almond Flour	Broccoli	Recommended Dietary Allowance
Energy	NA	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	34.6% 13g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	66.3% 37g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.2% 0.81mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	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	Broccoli	Recommended Dietary Allowance
Calcium	33% 329mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	7.7% 0.069mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	3.42% 127g	3700g per day for Men 19-50 years

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

• Almond Flour has 1.6 times more Vitamin B1, 6.4 times more Vitamin B2 and 6.3 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Almond Flour.

Comparing minerals per 5 ounces for Almond Flour vs Broccoli:

• Almond Flour has 4.9 times more Calcium, 19.9 times more Copper, 4.4 times more Iron, 12 times more Magnesium, 8.6 times more Manganese, 7.8 times more Phosphorus, 2.1 times more Potassium and 6.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Selenium, 36.9 times more Sodium and 20.7 times more Water than Almond Flour.

Comparison of macro-nutrients per 5 ounces:

• Almond Flour has 135.7 times more Fat, 2.4 times more Carbohydrate, 3.6 times more Fiber and 9.3 times more Protein than Raw Broccoli.
• Both Almond Flour as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.