Comparing Nutrients in 100 grams Boiled Broccoli VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Almond Flour	17%	73%	10%

Macro Nutrients

	Boiled Broccoli	Almond Flour	Recommended Dietary Allowance
Energy	1.2% 35kcal	NA	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	12.5% 16g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	24.4% 9.27g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Almond Flour	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	230% 69μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27% 108μg	9.45% 37.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Almond Flour	Recommended Dietary Allowance
Calcium	4% 40mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	78.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	80.2% 36μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.57% 67mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Almond Flour per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Almond Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Almond Flour:

• 100 grams of Boiled Broccoli have 2 times more Vitamin B6 and 2.9 times more Vitamin B9 than Almond Flour.
• While 100 g of Almond Flour contain 1.8 times more Vitamin B1, 6.1 times more Vitamin B2 and 7.2 times more Vitamin B3 than Boiled and Drained Broccoli.

Comparing minerals per 100 grams for Boiled Broccoli vs Almond Flour:

• 100 grams of Boiled Broccoli have 2.2 times more Selenium, 45.9 times more Sodium and 20.7 times more Water than Almond Flour.
• While 100 g of Almond Flour contain 5.8 times more Calcium, 16 times more Copper, 4.8 times more Iron, 12 times more Magnesium, 9.3 times more Manganese, 7.6 times more Phosphorus, 2.3 times more Potassium and 6.2 times more Zinc than Boiled and Drained Broccoli.
• 100 grams of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Almond Flour contain 122.4 times more Fat, 2.3 times more Carbohydrate, 2.8 times more Fiber and 11 times more Protein than Boiled and Drained Broccoli.