Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Frozen Chopped Broccoli	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	3.56% 103kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	353% 60g	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	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	31.3% 12g	98% 37.3g	38g per day for Men 19-50 years
Protein	20% 11g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	184% 27.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	22.2% 222mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	235% 2.1mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	318% 7.32mg	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	225% 1576mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	118% 13mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Oil-roasted Peanuts with Dalt per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 70.5 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.6 times more Vitamin B1, 29.4 times more Vitamin B3, 4.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Frozen Chopped Broccoli have 63.1 times more Water than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 14 times more Copper, 1.9 times more Iron, 9.8 times more Magnesium, 6.3 times more Manganese, 7.9 times more Phosphorus, 3.4 times more Potassium, 13.3 times more Sodium and 6.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oil-roasted Peanuts with Dalt contain similar levels of Calcium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 2.8 times more Omega 3 than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 23 times more Energy, 181 times more Fat, 196.7 times more Saturated Fat, 487.5 times more Omega 6, 3.2 times more Carbohydrate, 3.1 times more Sugars, 3.1 times more Fiber and 10 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6