Comparing Nutrients in 5 ounces Broccoli Raab VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Almond paste	8%	52%	40%

Macro Nutrients

	Broccoli Raab	Almond paste	Recommended Dietary Allowance
Energy	1.08% 31kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	52% 67.8g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	71% 51.4g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	18% 6.8g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Almond paste	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	3.93% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	26% 103μg	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	32% 28.6mg	0.16% 0.14mg	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	15.3% 2.3mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Almond paste	Recommended Dietary Allowance
Calcium	15.3% 153mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	71.5% 0.64mg	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	38% 3.03mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	52.8% 1.2mg	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	14.8% 103mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Almond paste per 5 oz

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

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

• 5 ounces of Broccoli Raab have more Vitamin A, 2 times more Vitamin B1, 2.8 times more Vitamin B5, 4.8 times more Vitamin B6, 202 times more Vitamin C and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 3.2 times more Vitamin B2 and 8.4 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Almond paste provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Almond paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Almond paste:

• 5 ounces of Broccoli Raab have 1.3 times more Iron, 3.7 times more Sodium and 6.6 times more Water than Almond paste.
• While 5 oz of Almond paste contain 1.6 times more Calcium, 10.8 times more Copper, 5.9 times more Magnesium, 2.2 times more Manganese, 3.5 times more Phosphorus, 1.6 times more Potassium, 4.2 times more Selenium and 1.9 times more Zinc than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 20.8 times more Energy, 56.6 times more Fat, 31.7 times more Saturated Fat, 192.3 times more Omega 6, 16.8 times more Carbohydrate, 95.4 times more Sugars, 1.8 times more Fiber and 2.8 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Almond paste offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6