Comparing Nutrients in 5 ounces Broccoli Raab VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Almonds	14%	72%	14%

Macro Nutrients

	Broccoli Raab	Almonds	Recommended Dietary Allowance
Energy	1.08% 31kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 5.6g	g per day for Men 19-50 years
Fiber	10% 3.83g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Almonds	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	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	15.6% 62.4μg	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% 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	15.3% 2.3mg	242% 36.3mg	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	Almonds	Recommended Dietary Allowance
Calcium	15.3% 153mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Raw Broccoli Raab has more Vitamin A, 1.2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 8.8 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5 and 15.8 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli Raab vs Almonds:

• Raw Broccoli Raab has 33 times more Sodium and 21 times more Water than Almonds.
• While Almonds contain 2.5 times more Calcium, 24.5 times more Copper, 1.7 times more Iron, 12.3 times more Magnesium, 5.5 times more Manganese, 6.6 times more Phosphorus, 3.7 times more Potassium, 4.1 times more Selenium and 4.1 times more Zinc than Raw Broccoli Raab.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli Raab has 63 times more Omega 3 than Almonds.
• While Almonds contain 26.3 times more Energy, 101.9 times more Fat, 45.8 times more Saturated Fat, 425 times more Omega 6, 7.6 times more Carbohydrate, 11.4 times more Sugars, 4.6 times more Fiber and 6.7 times more Protein than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.