Comparing Nutrients in 7 ounces Blanched Almonds VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Blanched Almonds	Broccoli Raab	Recommended Dietary Allowance
Energy	40.4% 1171kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.06g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0.22g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	14% 5.36g	38g per day for Men 19-50 years
Protein	76% 42.5g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	26% 0.34mg	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	24.3% 97μg	41% 165μg	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	44.5% 40mg	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	314% 47mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Broccoli Raab	Recommended Dietary Allowance
Calcium	47% 468mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	9.26% 0.083mg	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	81.4% 6.5mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	34% 0.78mg	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	136% 955mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.96% 184g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 5.5 times more Vitamin B2, 2.9 times more Vitamin B3 and 14.7 times more Vitamin E than Raw Broccoli Raab.
• While Raw Broccoli Raab contains more Vitamin A, 1.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Raw Broccoli Raab have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Blanched Almonds as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Blanched Almonds have 2.2 times more Calcium, 24.5 times more Copper, 1.5 times more Iron, 12.2 times more Magnesium, 4.6 times more Manganese, 6.6 times more Phosphorus, 3.4 times more Potassium, 3.2 times more Selenium and 3.9 times more Zinc than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 1.7 times more Sodium and 20.5 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 26.8 times more Energy, 107.2 times more Fat, 47.6 times more Saturated Fat, 426.4 times more Omega 6, 6.6 times more Carbohydrate, 12.2 times more Sugars, 3.7 times more Fiber and 6.8 times more Protein than Raw Broccoli Raab.
• While Raw Broccoli Raab contains 47.3 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Broccoli Raab have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.