Comparing Nutrients in 14 ounces Broccoli VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Broccoli	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	4.65% 135kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	353% 60g	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	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 16g	g per day for Men 19-50 years
Fiber	27% 10.3g	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

	Broccoli	Oil-Roasted Peanuts	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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	183% 27.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	18.7% 187mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	225% 1576mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	118% 13mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Oil-Roasted Peanuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Broccoli vs Oil-Roasted Peanuts:

• 14 ounces of Broccoli have more Vitamin A, 1.3 times more Vitamin B2, 111.5 times more Vitamin C and more Vitamin K than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 21.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 8.9 times more Vitamin E than Raw Broccoli.
• Both Broccoli and Oil-Roasted Peanuts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oil-Roasted Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli vs Oil-Roasted Peanuts:

• 14 ounces of Broccoli have 5.5 times more Sodium and 61.6 times more Water than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 1.3 times more Calcium, 10.9 times more Copper, 2.1 times more Iron, 8.4 times more Magnesium, 8.8 times more Manganese, 6 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium and 8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli have 1.7 times more Omega 3 than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 17.6 times more Energy, 141.9 times more Fat, 76.2 times more Saturated Fat, 308.2 times more Omega 6, 2.3 times more Carbohydrate, 2.5 times more Sugars, 3.6 times more Fiber and 9.9 times more Protein than Raw Broccoli.
• 14 ounces of Broccoli provide inadequate amounts of Energy and Omega 6