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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Plain Almond Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	42% 1218kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.24g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	0.15% 0.026g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	12% 8.8g	4.02% 2.9g	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	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 8.6g	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	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	11% 0.54mg	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	379% 114μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.3% 105μg	27.8% 111μg	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	88.4% 79.6mg	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	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	69% 689mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	7.5% 0.067mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	19.2% 0.44mg	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% 97mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	4.87% 180g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 11.6 times more Vitamin B2, 6.9 times more Vitamin B3 and 18.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Plain Almond Butter no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Plain Almond Butter no Salt has 10.5 times more Calcium, 27.5 times more Copper, 5.7 times more Iron, 21.5 times more Magnesium, 9.6 times more Manganese, 10.4 times more Phosphorus, 5.3 times more Potassium, 3.4 times more Selenium and 11.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 55.3 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 7 ounces:

• Plain Almond Butter no Salt has 21.9 times more Energy, 462.5 times more Fat, 230.7 times more Saturated Fat, 1046.5 times more Omega 6, 3.5 times more Carbohydrate, 3 times more Sugars, 3.4 times more Fiber and 6.8 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 6 times more Omega 3 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.