Comparing Nutrients in 5 ounces Almonds VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Almonds	Boiled Broccoli	Recommended Dietary Allowance
Energy	28.3% 821kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	7.83% 10g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	2.7% 1.97g	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	0.22% 0.16g	1.45% 1.05g	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	% 0.24g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.11g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	53.5% 30g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Almonds	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	38.3% 153μg	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	102% 92mg	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	242% 36.3mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Boiled Broccoli	Recommended Dietary Allowance
Calcium	38% 381mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	65.7% 5.26mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	12% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.4% 127g	3700g per day for Men 19-50 years

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

• Almonds have 3.3 times more Vitamin B1, 9.3 times more Vitamin B2, 6.5 times more Vitamin B3 and 17.7 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Boiled Broccoli:

• Almonds have 6.7 times more Calcium, 16.9 times more Copper, 5.5 times more Iron, 12.9 times more Magnesium, 11.2 times more Manganese, 7.2 times more Phosphorus, 2.5 times more Potassium, 2.6 times more Selenium and 6.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 41 times more Sodium and 20.2 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 16.5 times more Energy, 121.8 times more Fat, 48.1 times more Saturated Fat, 241.6 times more Omega 6, 3 times more Carbohydrate, 3.1 times more Sugars, 3.8 times more Fiber and 8.9 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 39.7 times more Omega 3 and 6.7 times more Fructose than Almonds.
• Both Almonds as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.