Comparing Nutrients in 5 ounces Boiled Broccoli VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Boiled Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	81% 78.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	8.66% 6.28g	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	1.45% 1.05g	0% 0g	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	% 0.69g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 6.15g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	271% 81.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.3% 153μg	18.8% 75μg	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	102% 92mg	0% 0mg	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	13.7% 2.06mg	229% 34.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	49% 492mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	147% 1.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	131% 3.02mg	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	13.6% 95mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.063% 2.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Plain Almond Butter per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Plain Almond Butter:

• 5 ounces of Boiled Broccoli have more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 7.6 times more Vitamin B2, 5.7 times more Vitamin B3 and 16.7 times more Vitamin E than Boiled and Drained Broccoli.
• 5 ounces of Plain Almond Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Plain Almond Butter:

• 5 ounces of Boiled Broccoli have 5.9 times more Sodium and 54.4 times more Water than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 8.7 times more Calcium, 15.3 times more Copper, 5.2 times more Iron, 13.3 times more Magnesium, 11 times more Manganese, 7.6 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Selenium and 7.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 17 times more Omega 3 than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 17.5 times more Energy, 135.4 times more Fat, 52.6 times more Saturated Fat, 266.8 times more Omega 6, 2.6 times more Carbohydrate, 3.2 times more Sugars, 3.1 times more Fiber and 8.8 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 5 ounces of Plain Almond Butter provide inadequate amounts of Omega 3