Comparing Nutrients in 5 ounces Plain Almond Butter VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Plain Almond Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	30% 870kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	8.66% 6.28g	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	0% 0g	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	% 0.028g	NA	g per day for Men 19-50 years
Sucrose	% 6.15g	NA	g per day for Men 19-50 years
Fiber	38.4% 14.6g	11% 4.25g	38g per day for Men 19-50 years
Protein	53% 29.7g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	271% 81.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	20% 79.4μg	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	0% 0mg	63% 57mg	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	229% 34.3mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	49% 492mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	5.35% 0.048mg	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	62% 4.95mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	13.7% 0.32mg	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	103% 720mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plain Almond Butter vs Cooked Chopped Frozen Broccoli:

• Plain Almond Butter no Salt has 11.6 times more Vitamin B2, 6.9 times more Vitamin B3 and 18.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Plain Almond Butter no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Plain Almond Butter vs Cooked Chopped Frozen Broccoli:

• Plain Almond Butter no Salt has 10.5 times more Calcium, 27.5 times more Copper, 5.7 times more Iron, 21.5 times more Magnesium, 9.6 times more Manganese, 10.4 times more Phosphorus, 5.3 times more Potassium, 3.4 times more Selenium and 11.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 55.3 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 5 ounces:

• Plain Almond Butter no Salt has 21.9 times more Energy, 462.5 times more Fat, 230.7 times more Saturated Fat, 1046.5 times more Omega 6, 3.5 times more Carbohydrate, 3 times more Sugars, 3.4 times more Fiber and 6.8 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6 times more Omega 3 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.