Comparing Nutrients in 14 ounces Boiled Broccoli VS Without Peanuts Oil Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%

Macro Nutrients

	Boiled Broccoli	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	84% 2441kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	230% 223g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	113% 36g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	61.8% 0.99g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	260% 44.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	68% 88.4g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	24% 17.4g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	57.4% 22g	38g per day for Men 19-50 years
Protein	17% 9.45g	110% 61.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	76.4% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	55% 0.71mg	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	107% 429μg	55.6% 222μg	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	286% 258mg	2.2% 2mg	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	38.4% 5.75mg	217% 32.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	59.2% 71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	42% 421mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	792% 7.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	237% 996mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	267% 6.14mg	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	38% 266mg	255% 1782mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3042% 1673μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Without Peanuts Oil Roasted Mixed Nuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Without Peanuts Oil Roasted Mixed Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Without Peanuts Oil Roasted Mixed Nuts with Salt:

• 14 ounces of Boiled Broccoli have more Vitamin A, 1.9 times more Vitamin B9, 129.8 times more Vitamin C and 7.9 times more Vitamin K than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 14 oz of Without Peanuts Oil Roasted Mixed Nuts with Salt contain 8 times more Vitamin B1, 4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.7 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Without Peanuts Oil Roasted Mixed Nuts with Salt provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Without Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Without Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Without Peanuts Oil Roasted Mixed Nuts with Salt:

• 14 ounces of Boiled Broccoli have 28.3 times more Water than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 14 oz of Without Peanuts Oil Roasted Mixed Nuts with Salt contain 2.7 times more Calcium, 29.4 times more Copper, 3.8 times more Iron, 12 times more Magnesium, 8 times more Manganese, 6.7 times more Phosphorus, 1.9 times more Potassium, 263.4 times more Selenium, 7.5 times more Sodium and 10.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Without Peanuts Oil Roasted Mixed Nuts with Salt contain 17.6 times more Energy, 137 times more Fat, 115 times more Saturated Fat, 2.1 times more Omega 3, 218.4 times more Omega 6, 3.1 times more Carbohydrate, 3.2 times more Sugars, 1.7 times more Fiber and 6.5 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6