Comparing Nutrients in 14 ounces Oil Roasted Mixed Nuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Oil Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	83% 2409kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	88.6% 28.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	28.5% 20.7g	8.05% 5.83g	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	0.22% 0.16g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	74% 28g	31.3% 12g	38g per day for Men 19-50 years
Protein	127% 71g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	39.7% 0.52mg	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	103% 413μg	55.6% 222μg	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	2.65% 2.4mg	177% 159mg	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	203% 30.5mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	51.6% 516mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	740% 6.66mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	257% 20.6mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	260% 1091mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	370% 8.5mg	38.5% 0.89mg	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	246% 1719mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	83.3% 2834mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	1004% 552μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Mixed Nuts versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Mixed Nuts vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Oil Roasted Mixed Nuts have 6.5 times more Vitamin B1, 4 times more Vitamin B2, 4.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 5.8 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A and 66.8 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• 14 ounces of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Mixed Nuts vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Oil Roasted Mixed Nuts have 3.9 times more Calcium, 49.4 times more Copper, 8.5 times more Iron, 21.2 times more Magnesium, 9.6 times more Manganese, 8.8 times more Phosphorus, 5 times more Potassium, 198.7 times more Selenium, 13 times more Sodium and 16.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 28.8 times more Water than Lightly Salted Oil Roasted Mixed Nuts.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Mixed Nuts have 21.7 times more Energy, 416.7 times more Fat, 396.8 times more Saturated Fat, 826.9 times more Omega 6, 4.7 times more Carbohydrate, 3.5 times more Sugars, 2.4 times more Fiber and 5.8 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Omega 3 than Lightly Salted Oil Roasted Mixed Nuts.
• 14 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6