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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Plain Almond Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	42% 1218kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.24g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	69% 689mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	4.86% 180g	3700g per day for Men 19-50 years

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

• Plain Almond Butter no Salt has 8.2 times more Vitamin B2, 6.8 times more Vitamin B3, 1.3 times more Vitamin B5 and 17.9 times more Vitamin E than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Plain Almond Butter no Salt has 8.5 times more Calcium, 25.9 times more Copper, 4.8 times more Iron, 17.4 times more Magnesium, 8.3 times more Manganese, 8.6 times more Phosphorus, 3 times more Potassium, 1.3 times more Selenium and 9.7 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.4 times more Sodium and 55.2 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 7 ounces:

• Plain Almond Butter no Salt has 21.2 times more Energy, 163.2 times more Fat, 79.8 times more Saturated Fat, 367.7 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 Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 17.9 times more Omega 3 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.