Comparing Nutrients in 14 ounces Broccoli VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Broccoli	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	4.65% 135kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	94% 30g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	66% 85.6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	46% 33.4g	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	3.72% 2.7g	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	% 1.94g	% 16.7g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 16.6g	g per day for Men 19-50 years
Fiber	27% 10.3g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	20% 11g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	128% 1.66mg	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	62.5% 250μg	91% 365μg	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	393% 354mg	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	20.6% 3.1mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	18.7% 187mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	255% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.3μg	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	36.2% 2.9mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	311% 7.14mg	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	37.4% 262mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Chunk Style Peanut Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli versus 14 oz of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli vs Chunk Style Peanut Butter:

• 14 ounces of Broccoli have more Vitamin A, more Vitamin C and 203.2 times more Vitamin K than Chunk Style Peanut Butter.
• While 14 oz of Chunk Style Peanut Butter contain 1.5 times more Vitamin B1, 21.4 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 8.1 times more Vitamin E than Raw Broccoli.
• Both Broccoli and Chunk Style Peanut Butter provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli vs Chunk Style Peanut Butter:

• 14 ounces of Broccoli have 1.9 times more Sodium and 78.3 times more Water than Chunk Style Peanut Butter.
• While 14 oz of Chunk Style Peanut Butter contain 11.8 times more Copper, 2.6 times more Iron, 7.6 times more Magnesium, 8.6 times more Manganese, 4.8 times more Phosphorus, 2.4 times more Potassium, 3.3 times more Selenium and 6.8 times more Zinc than Raw Broccoli.
• Both Broccoli and Chunk Style Peanut Butter contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Chunk Style Peanut Butter contain 17.3 times more Energy, 135 times more Fat, 66.7 times more Saturated Fat, 282.7 times more Omega 6, 3.2 times more Carbohydrate, 4.9 times more Sugars, 3.1 times more Fiber and 8.5 times more Protein than Raw Broccoli.
• Both Broccoli and Chunk Style Peanut Butter offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Broccoli provide inadequate amounts of Energy and Omega 6