Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Broccoli Raab	Blanched Almonds	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	12.7% 9.2g	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	0.66% 0.48g	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	% 0.46g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 8.85g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35.2% 141μg	24.3% 97μg	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	81.6% 73.4mg	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	33.5% 5.02mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Blanched Almonds	Recommended Dietary Allowance
Calcium	23.4% 234mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	226% 2.04mg	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	31.5% 2.52mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	158% 3.64mg	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	23.2% 163mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Blanched Almonds:

• Cooked Broccoli Raab has more Vitamin A, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 5.1 times more Vitamin B2, 1.7 times more Vitamin B3 and 9.4 times more Vitamin E than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Blanched Almonds have similar amounts of Vitamin B1 per 7 oz.
• Both Cooked Broccoli Raab as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Blanched Almonds:

• Cooked Broccoli Raab has 2.9 times more Sodium and 20.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2 times more Calcium, 13.7 times more Copper, 2.6 times more Iron, 9.9 times more Magnesium, 4.8 times more Manganese, 5.9 times more Phosphorus, 1.9 times more Potassium, 2.5 times more Selenium and 5.5 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 7 ounces:

• Cooked Broccoli Raab has 50.3 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 23.6 times more Energy, 101 times more Fat, 44.4 times more Saturated Fat, 398.9 times more Omega 6, 6 times more Carbohydrate, 7.5 times more Sugars, 3.5 times more Fiber and 5.6 times more Protein than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.