Comparing Nutrients in 14 ounces Pinyon Pine Nuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pinyon Pine Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	86% 2496kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	250% 242g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	116% 37.2g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	581% 99g	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	59% 76.6g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	82% 46g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine 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	411% 4.93mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	57.5% 230μg	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	8.8% 7.94mg	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	NA	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

	Pinyon Pine Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	15% 0.13mg	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	152% 12mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	221% 929mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	748% 17mg	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	20% 139mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	73.3% 2492mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	154% 17mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Pinyon Pine 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 Pinyon Pine Nuts vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Pinyon Pine Nuts have 22.6 times more Vitamin B1, 2.8 times more Vitamin B2 and 9.5 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A, 1.3 times more Vitamin B5 and 20.1 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Pinyon Pine Nuts have insufficient amounts of Vitamin A
• Both Dried Pinyon Pine 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 Pinyon Pine Nuts vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Pinyon Pine Nuts have 30.4 times more Copper, 5 times more Iron, 18 times more Magnesium, 19.4 times more Manganese, 4.4 times more Potassium, 6.5 times more Sodium and 15.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 4.1 times more Calcium, 1.4 times more Phosphorus and 15.4 times more Water than Dried Pinyon Pine Nuts.
• 14 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pinyon Pine Nuts have 22.5 times more Energy, 508.2 times more Fat, 520.9 times more Saturated Fat, 18.7 times more Omega 3, 1914 times more Omega 6, 3.6 times more Carbohydrate, 3.6 times more Fiber and 3.7 times more Protein than Cooked Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6