Comparing Nutrients in 14 ounces Pine Nuts VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pine Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	92% 2671kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	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	40% 52g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 13.7g	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	97% 54.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Boiled Spears 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	120% 1.44mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	171% 51μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	29.8% 119μg	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	3.53% 3.18mg	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	247% 37mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	19% 0.17mg	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	274% 22mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	56% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	29% 13μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	326% 2282mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Pine Nuts versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pine Nuts vs Boiled Spears Frozen Broccoli:

• 14 ounces of Pine Nuts have 6.6 times more Vitamin B1, 2.8 times more Vitamin B2, 9.6 times more Vitamin B3 and 7.1 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 51 times more Vitamin A, 1.4 times more Vitamin B6, 50.1 times more Vitamin C and 1.6 times more Vitamin K than Dried Pine Nuts.
• Both Pine Nuts and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Pine Nuts as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pine Nuts vs Boiled Spears Frozen Broccoli:

• 14 ounces of Pine Nuts have 30.8 times more Copper, 9.1 times more Iron, 12.6 times more Magnesium, 27.1 times more Manganese, 10.5 times more Phosphorus, 3.3 times more Potassium and 21.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 3.2 times more Calcium, 2.7 times more Selenium and 39.8 times more Water than Dried Pine Nuts.
• 14 ounces of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pine Nuts have 24 times more Energy, 621.5 times more Fat, 272.2 times more Saturated Fat, 3.9 times more Omega 3, 2550 times more Omega 6, 2.4 times more Carbohydrate, 2.4 times more Sugars, 1.2 times more Fiber and 4.4 times more Protein than Boiled Spears Frozen Broccoli.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6