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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Frozen Chopped Broccoli	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	3.56% 103kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	94% 30g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	397% 67.5g	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	53.3% 69.3g	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	93% 35.3g	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 Spanish Peanuts	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	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	78% 1mg	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	125% 500μg	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	0% 0mg	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	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	22.2% 222mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	291% 2.62mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	406% 9.35mg	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	219% 1536mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.19% 7.06g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Oil-roasted Spanish Peanuts 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 Spanish Peanuts:

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A and more Vitamin C than Oil-roasted Spanish Peanuts.
• While 14 oz of Oil-roasted Spanish Peanuts contain 6 times more Vitamin B1, 31.8 times more Vitamin B3, 5 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oil-roasted Spanish Peanuts provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Chopped Broccoli have 51.4 times more Water than Oil-roasted Spanish Peanuts.
• While 14 oz of Oil-roasted Spanish Peanuts contain 1.8 times more Calcium, 17.4 times more Copper, 2.8 times more Iron, 9.3 times more Magnesium, 8 times more Manganese, 7.7 times more Phosphorus, 3.7 times more Potassium, 2.7 times more Selenium and 4.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Chopped Broccoli have 10.5 times more Omega 3 than Oil-roasted Spanish Peanuts.
• While 14 oz of Oil-roasted Spanish Peanuts contain 22.3 times more Energy, 169.1 times more Fat, 171.7 times more Saturated Fat, 548.3 times more Omega 6, 3.7 times more Carbohydrate, 3 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
• 14 ounces of Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3