Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Frozen Chopped Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	3.56% 103kcal	86% 2496kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	250% 242g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	116% 37.2g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	195% 3.12g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	581% 99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	59% 76.6g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	112% 42.5g	38g per day for Men 19-50 years
Protein	20% 11g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	23% 206μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	411% 4.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	68% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	34% 0.44mg	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	66.5% 266μg	57.5% 230μg	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	249% 224mg	8.8% 7.94mg	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	32.3% 4.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	22.2% 222mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	456% 4.1mg	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	40% 3.2mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	221% 929mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	748% 17mg	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	28.3% 198mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	73.3% 2492mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	154% 17mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Pinyon Pine Nuts:

• Frozen Chopped Broccoli, Unprepared has 52 times more Vitamin A, 1.3 times more Vitamin B5 and 28.2 times more Vitamin C than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 23.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 9.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Dried Pinyon Pine Nuts have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Pinyon Pine Nuts:

• Frozen Chopped Broccoli, Unprepared has 7 times more Calcium, 1.4 times more Phosphorus and 15.5 times more Water than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 27.2 times more Copper, 3.8 times more Iron, 13 times more Magnesium, 14.7 times more Manganese, 3 times more Potassium, 3 times more Sodium and 8.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Dried Pinyon Pine Nuts contain 24.2 times more Energy, 210.3 times more Fat, 213.1 times more Saturated Fat, 7.5 times more Omega 3, 802.6 times more Omega 6, 4 times more Carbohydrate, 3.6 times more Fiber and 4.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.