Comparing Nutrients in 14 ounces Pine Nuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Pine Nuts	Broccoli	Recommended Dietary Allowance
Energy	92% 2671kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	280% 271g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	60.8% 19.4g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	40.7% 0.65g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	774% 132g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	19.7% 14.2g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 13.7g	% 0.4g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	97% 54.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.3% 0.9mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	178% 214μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	584% 5.25mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	1519% 35mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	69.7% 2369mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.24% 9.05g	9.58% 354g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 5.1 times more Vitamin B1, 1.9 times more Vitamin B2, 6.9 times more Vitamin B3 and 12 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9, 111.5 times more Vitamin C and 1.9 times more Vitamin K than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pine Nuts vs Broccoli:

• Dried Pine Nuts have 27 times more Copper, 7.6 times more Iron, 12 times more Magnesium, 41.9 times more Manganese, 8.7 times more Phosphorus, 1.9 times more Potassium and 15.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Calcium, 3.6 times more Selenium, 16.5 times more Sodium and 39.2 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Pine Nuts have 19.8 times more Energy, 184.8 times more Fat, 43 times more Saturated Fat, 2.6 times more Omega 3, 676.5 times more Omega 6, 2 times more Carbohydrate, 2.1 times more Sugars, 1.4 times more Fiber and 4.9 times more Protein than Raw Broccoli.
• Both Dried Pine Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.