Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Plain Almond Butter

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Energy	0.9% 26kcal	21% 614kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	57.2% 55.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	14.5% 19g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	6.1% 4.43g	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	1.14% 0.83g	0% 0g	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	% 0.75g	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 4.34g	g per day for Men 19-50 years
Fiber	7.9% 3g	27% 10.3g	38g per day for Men 19-50 years
Protein	5% 2.8g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	191% 57.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.8% 67μg	13.3% 53μg	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	62.7% 56.4mg	0% 0mg	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	8.13% 1.22mg	161% 24.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Plain Almond Butter	Recommended Dietary Allowance
Calcium	5.6% 56mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	104% 0.93mg	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	10% 0.81mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	93% 2.13mg	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	7.14% 50mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.044% 1.64g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Plain Almond Butter per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Plain Almond Butter:

• 100 grams of Frozen Chopped Broccoli have 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.
• While 100 g of Plain Almond Butter no Salt contain 9.8 times more Vitamin B2, 6.7 times more Vitamin B3 and 19.8 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Plain Almond Butter provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Plain Almond Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Plain Almond Butter:

• 100 grams of Frozen Chopped Broccoli have 55.8 times more Water than Plain Almond Butter.
• While 100 g of Plain Almond Butter no Salt contain 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 and 6.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Plain Almond Butter contain similar levels of Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 15 times more Omega 3 than Plain Almond Butter.
• While 100 g of Plain Almond Butter no Salt contain 23.6 times more Energy, 191.4 times more Fat, 94.4 times more Saturated Fat, 438.9 times more Omega 6, 3.9 times more Carbohydrate, 3.3 times more Sugars, 3.4 times more Fiber and 7.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6
• 100 grams of Plain Almond Butter provide inadequate amounts of Omega 3