Comparing Nutrients in 5 ounces Plain Almond Butter VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Broccoli	27%	8%	65%

Macro Nutrients

	Plain Almond Butter	Broccoli	Recommended Dietary Allowance
Energy	30% 870kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	0.41% 0.069g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	8.66% 6.28g	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	0% 0g	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	% 0.028g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 6.15g	% 0.14g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	53% 29.7g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Broccoli	Recommended Dietary Allowance
Calcium	49% 492mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	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	62% 4.95mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	3.42% 127g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 8 times more Vitamin B2, 4.9 times more Vitamin B3 and 31 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Broccoli have similar amounts of Vitamin B9 per 5 oz.
• Both Plain Almond Butter no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Plain Almond Butter no Salt has 7.4 times more Calcium, 19.1 times more Copper, 4.8 times more Iron, 13.3 times more Magnesium, 10.1 times more Manganese, 7.7 times more Phosphorus, 2.4 times more Potassium and 8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Sodium and 54.5 times more Water than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Raw Broccoli have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plain Almond Butter no Salt has 18.1 times more Energy, 150 times more Fat, 36.4 times more Saturated Fat, 277.7 times more Omega 6, 2.8 times more Carbohydrate, 2.6 times more Sugars, 4 times more Fiber and 7.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 9 times more Omega 3 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.