Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Frozen Chopped Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	12% 8.8g	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	2.27% 1.65g	0% 0g	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	% 1.5g	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 8.6g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	379% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.2% 133μg	26.3% 105μg	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	124% 112mg	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	16% 2.42mg	320% 48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Calcium	11% 111mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	206% 1.85mg	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	20% 1.6mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	184% 4.23mg	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	14% 99mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.088% 3.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Plain Almond Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Plain Almond Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Plain Almond Butter:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 9.8 times more Vitamin B2, 6.7 times more Vitamin B3 and 19.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Plain Almond Butter provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Plain Almond Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Plain Almond Butter:

• 7 ounces of Frozen Chopped Broccoli have 55.8 times more Water than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 6.2 times more Calcium, 24.6 times more Copper, 4.3 times more Iron, 15.5 times more Magnesium, 7.2 times more Manganese, 10.2 times more Phosphorus, 3.5 times more Potassium and 6.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Plain Almond Butter contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 15 times more Omega 3 than Plain Almond Butter.
• While 7 oz of Plain Almond Butter no Salt contain 23.6 times more Energy, 191.4 times more Fat, 94.4 times more Saturated Fat, 438.9 times more Omega 6, 3.9 times more Carbohydrate, 3.3 times more Sugars, 3.4 times more Fiber and 7.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Plain Almond Butter provide inadequate amounts of Omega 3