Comparing Nutrients in 7 ounces Broccoli Raab VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Almonds	14%	72%	14%

Macro Nutrients

	Broccoli Raab	Almonds	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	33% 42.8g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	12% 8.63g	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	0.47% 0.34g	0.3% 0.22g	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	% 0.2g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 7.84g	g per day for Men 19-50 years
Fiber	14% 5.36g	65.3% 25g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Almonds	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 165μg	22% 87.3μg	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	44.5% 40mg	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	21.4% 3.2mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Almonds	Recommended Dietary Allowance
Calcium	21.4% 214mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	227% 2.05mg	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	53% 4.25mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.7% 145mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Raw Broccoli Raab has more Vitamin A, 1.2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 8.8 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5 and 15.8 times more Vitamin E than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli Raab vs Almonds:

• Raw Broccoli Raab has 33 times more Sodium and 21 times more Water than Almonds.
• While Almonds contain 2.5 times more Calcium, 24.5 times more Copper, 1.7 times more Iron, 12.3 times more Magnesium, 5.5 times more Manganese, 6.6 times more Phosphorus, 3.7 times more Potassium, 4.1 times more Selenium and 4.1 times more Zinc than Raw Broccoli Raab.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli Raab has 63 times more Omega 3 than Almonds.
• While Almonds contain 26.3 times more Energy, 101.9 times more Fat, 45.8 times more Saturated Fat, 425 times more Omega 6, 7.6 times more Carbohydrate, 11.4 times more Sugars, 4.6 times more Fiber and 6.7 times more Protein than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.