Comparing Nutrients in 14 ounces Broccoli Raab VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Broccoli Raab	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	3% 87.3kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	65% 84.4g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	27% 19.4g	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	0.93% 0.67g	0% 0g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 19.4g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	142% 1.85mg	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	82.4% 329μg	96% 385μg	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	89% 80mg	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	43% 6.43mg	130% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	43% 429mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	189% 1.7mg	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	106% 8.5mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	308% 7.1mg	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	41.4% 290mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	100% 11mg	11mg per day for Men 19-50 years
Water	9.93% 367g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dry-roasted Peanuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Dry-roasted Peanuts:

• 14 ounces of Broccoli Raab have more Vitamin A, more Vitamin C and more Vitamin K than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 1.5 times more Vitamin B2, 11.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 3 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Dry-roasted Peanuts provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Dry-roasted Peanuts:

• 14 ounces of Broccoli Raab have 1.9 times more Calcium, 1.4 times more Iron, 5.5 times more Sodium and 51.1 times more Water than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 10.2 times more Copper, 8.1 times more Magnesium, 4.5 times more Manganese, 5 times more Phosphorus, 3.2 times more Potassium, 9.3 times more Selenium and 3.6 times more Zinc than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli Raab have 7.3 times more Omega 3 than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 26.7 times more Energy, 101.3 times more Fat, 93 times more Saturated Fat, 335 times more Omega 6, 7.5 times more Carbohydrate, 12.9 times more Sugars, 3.1 times more Fiber and 7.7 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 14 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3