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Comparing Nutrients in 14 ounces With Peanuts Oil Roasted Mixed NutsVS Broccoli

Macros Ratio

Protein Fat Carbs

With Peanuts Oil Roasted Mixed Nuts
12%
75%
13%
Broccoli
27%
8%
65%
14 oz ▼

Macro Nutrients

83%2409kcal
Energy
4.65%135kcal
2409 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
221%214g
Fat
1.5%1.47g
214 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
108%34.6g
Saturated Fat
1.4%0.45g
34.6 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
20.3%0.33g
Omega 3
15.6%0.25g
0.33 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
338%57.5g
Omega 6
1.14%0.19g
57.5 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
64.3%83.5g
Carbohydrate
20.3%26.4g
83.5 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
22.7%16.5g
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
16.5 gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0%0g
Fructose
3.72%2.7g
≤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]
0 gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0g
Glucose
%1.94g
0 gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%16.5g
Sucrose
%0.4g
16.5 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
73%27.8g
Fiber
27%10.3g
27.8 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
142%79.5g
Protein
20%11g
79.5 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
0 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
62.5%0.75mg
Vitamin B1
23.5%0.28mg
Thiamine
0.75 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
60%0.78mg
Vitamin B2
35.7%0.46mg
Riboflavin
0.78 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
191%30.6mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
30.6 mgvs2.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
90%4.52mg
Vitamin B5
45.5%2.27mg
Pantothenic acid
4.52 mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
107%1.4mg
Vitamin B6
53.4%0.69mg
Pyridoxine
1.4 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
82.4%329μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
329 μgvs250 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
2.2%2mg
Vitamin C
393%354mg
Ascorbic acid
2 mgvs354 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
207%31mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
31 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
19%22.6μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
22.6 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

46.4%464mg
Calcium
18.7%187mg
464 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
400%3.6mg
Copper
21.6%0.19mg
3.6 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
129%10.4mg
Iron
36.2%2.9mg
10.4 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
216%909mg
Magnesium
20%83.3mg
909 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
352%8.1mg
Manganese
36.2%0.83mg
8.1 mgvs0.83 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
259%1810mg
Phosphorus
37.4%262mg
1810 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
73.8%2508mg
Potassium
37%1254mg
2508 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
245%135μg
Selenium
18%9.92μg
135 μgvs9.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
1.32%20mg
Sodium
8.73%131mg
20 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
121%13.3mg
Zinc
14.8%1.63mg
13.3 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.22%8.26g
Water
9.58%354g
8.26 gvs354 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 14 ounces of With Peanuts Oil Roasted Mixed Nuts vs Broccoli:
Comparing minerals per 14 ounces for With Peanuts Oil Roasted Mixed Nuts vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



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