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

Macros Ratio

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

Macro Nutrients

	Plain Almond Butter with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	42% 1218kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	40.6% 13g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	17% 12.4g	3.7% 2.68g	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% 0g	2.27% 1.65g	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	% 0.04g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	53.8% 20.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Plain Almond Butter with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	69% 689mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	8.38% 0.075mg	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	86.6% 6.93mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	25.4% 0.58mg	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	144% 1008mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Plain Almond Butter with Salt have 9.8 times more Vitamin B2, 6.7 times more Vitamin B3 and 19.8 times more Vitamin E than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 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 with Salt.
• Both Plain Almond Butter with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Plain Almond Butter with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Plain Almond Butter with Salt have 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, 9.5 times more Sodium and 6.9 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 55.8 times more Water than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Frozen Chopped Broccoli contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Almond Butter with Salt have 23.6 times more Energy, 191.4 times more Fat, 148.9 times more Saturated Fat, 438.9 times more Omega 6, 3.9 times more Carbohydrate, 4.6 times more Sugars, 3.4 times more Fiber and 7.5 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 15 times more Omega 3 than Plain Almond Butter with Salt.
• 7 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6