Comparing Nutrients in 14 ounces Frozen Broccoli Spears VS Oil-roasted Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Frozen Broccoli Spears	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	210% 203g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	31% 0.5g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	415% 70.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	NA	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	NA	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	21.7% 12g	192% 107g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Vitamin A	25% 226μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	74% 0.96mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	335% 402μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	370% 3.33mg	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	35.7% 2.86mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	297% 6.83mg	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	33.5% 234mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	71.4% 2429mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.54μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.23% 8.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Oil-roasted Valencia Peanuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Broccoli Spears vs Oil-roasted Valencia Peanuts:

• 14 ounces of Frozen Broccoli Spears have more Vitamin A and more Vitamin C than Oil-roasted Valencia Peanuts.
• While 14 oz of Oil-roasted Valencia Peanuts contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 31 times more Vitamin B3, 5.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Broccoli Spears.
• 14 ounces of Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Broccoli Spears vs Oil-roasted Valencia Peanuts:

• 14 ounces of Frozen Broccoli Spears have 42.7 times more Water than Oil-roasted Valencia Peanuts.
• While 14 oz of Oil-roasted Valencia Peanuts contain 1.3 times more Calcium, 23.3 times more Copper, 2.3 times more Iron, 10 times more Magnesium, 6.7 times more Manganese, 5.4 times more Phosphorus, 2.4 times more Potassium, 3.9 times more Selenium and 9.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Broccoli Spears have 12.5 times more Omega 3 than Oil-roasted Valencia Peanuts.
• While 14 oz of Oil-roasted Valencia Peanuts contain 20.3 times more Energy, 150.7 times more Fat, 151.8 times more Saturated Fat, 480 times more Omega 6, 3 times more Carbohydrate, 3 times more Fiber and 8.8 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 14 ounces of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3