Comparing Nutrients in 5 ounces Almonds VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Almonds	Broccoli Stalks	Recommended Dietary Allowance
Energy	28.3% 821kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.32% 0.054g	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	5.7% 7.43g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	NA	38g per day for Men 19-50 years
Protein	53.5% 30g	7.54% 4.22g	56g per day for Men 19-50 years

Vitamins

	Almonds	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	5.65% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	17.3% 0.23mg	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	25% 101μg	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	147% 132mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Broccoli Stalks	Recommended Dietary Allowance
Calcium	38% 381mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	7.1% 0.064mg	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	65.7% 5.26mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	14% 0.32mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	13.5% 461mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	7.73% 4.25μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	3.47% 129g	3700g per day for Men 19-50 years

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

• Almonds have 3.2 times more Vitamin B1, 9.6 times more Vitamin B2 and 5.7 times more Vitamin B3 than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain more Vitamin A, 1.6 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Raw Broccoli Stalks have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Almonds as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Broccoli Stalks:

• Almonds have 5.6 times more Calcium, 22.9 times more Copper, 4.2 times more Iron, 10.8 times more Magnesium, 9.5 times more Manganese, 7.3 times more Phosphorus, 2.3 times more Potassium, 1.4 times more Selenium and 7.8 times more Zinc than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 27 times more Sodium and 20.6 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 20.7 times more Energy, 142.7 times more Fat, 70.4 times more Saturated Fat, 324.3 times more Omega 6, 4.1 times more Carbohydrate and 7.1 times more Protein than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 43 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Broccoli Stalks have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.