Comparing Nutrients in 100 grams Almonds VS Broccoli Stalks

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Broccoli Stalks	33%	9%	58%

Macro Nutrients

	Almonds	Broccoli Stalks	Recommended Dietary Allowance
Energy	20% 579kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	NA	38g per day for Men 19-50 years
Protein	37.8% 21g	5.32% 2.98g	56g per day for Men 19-50 years

Vitamins

	Almonds	Broccoli Stalks	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	5.4% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	9.15% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	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	104% 93mg	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	171% 25.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Broccoli Stalks	Recommended Dietary Allowance
Calcium	27% 269mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	5% 0.045mg	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	46.4% 3.7mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	9.96% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	9.56% 325mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Broccoli Stalks:

• Almonds have 3.2 times more Vitamin B1, 9.6 times more Vitamin B2 and 5.7 times more Vitamin B3 than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain more Vitamin A, 1.6 times more Vitamin B9 and more Vitamin C than Almonds.
• Both Almonds and Raw Broccoli Stalks have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Almonds as well as Raw Broccoli Stalks have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Broccoli Stalks:

• Almonds have 5.6 times more Calcium, 22.9 times more Copper, 4.2 times more Iron, 10.8 times more Magnesium, 9.5 times more Manganese, 7.3 times more Phosphorus, 2.3 times more Potassium, 1.4 times more Selenium and 7.8 times more Zinc than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 27 times more Sodium and 20.6 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 20.7 times more Energy, 142.7 times more Fat, 70.4 times more Saturated Fat, 324.3 times more Omega 6, 4.1 times more Carbohydrate and 7.1 times more Protein than Raw Broccoli Stalks.
• While Raw Broccoli Stalks contain 43 times more Omega 3 than Almonds.
• Both Almonds as well as Raw Broccoli Stalks have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.