Comparing Nutrients in 100 grams Plain Almond Butter VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Plain Almond Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	21% 614kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	57.2% 55.5g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	13% 4.15g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	12.6% 0.2g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	2.4% 3.12g	130g per day for Men 19-50 years
Sugars	6.1% 4.43g	0.86% 0.62g	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	0.33% 0.24g	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	% 0.02g	% 0.23g	g per day for Men 19-50 years
Sucrose	% 4.34g	% 0.15g	g per day for Men 19-50 years
Fiber	27% 10.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	37.4% 21g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.2% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	191% 57.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.3% 53μg	17.8% 71μg	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	41% 37mg	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	161% 24.2mg	17% 2.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	213% 256μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	34.7% 347mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	8.33% 0.075mg	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	43.6% 3.5mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	16.5% 0.38mg	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	72.6% 508mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	3.73% 56mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Cooked Broccoli Raab per 100 g

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

Lets compare vitamin content per 100 grams of Plain Almond Butter vs Cooked Broccoli Raab:

• 100 grams of Plain Almond Butter have 6.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 9.6 times more Vitamin E than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain more Vitamin A, 4.1 times more Vitamin B1, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Plain Almond Butter no Salt.
• 100 grams of Plain Almond Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Plain Almond Butter no Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Plain Almond Butter vs Cooked Broccoli Raab:

• 100 grams of Plain Almond Butter have 2.9 times more Calcium, 12.5 times more Copper, 2.7 times more Iron, 10.3 times more Magnesium, 5.6 times more Manganese, 6.2 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Selenium and 6.1 times more Zinc than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 8 times more Sodium and 55.7 times more Water than Plain Almond Butter no Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Plain Almond Butter have 24.6 times more Energy, 106.7 times more Fat, 46.7 times more Saturated Fat, 438.9 times more Omega 6, 6 times more Carbohydrate, 7.1 times more Sugars, 3.7 times more Fiber and 5.5 times more Protein than Cooked Broccoli Raab.
• While 100 g of Cooked Broccoli Raab contain 28.7 times more Omega 3 than Plain Almond Butter no Salt.
• 100 grams of Plain Almond Butter provide inadequate amounts of Omega 3
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6