Comparing Nutrients in 14 ounces Chunk Style Peanut Butter VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Chunk Style Peanut Butter	Boiled Broccoli	Recommended Dietary Allowance
Energy	80.6% 2338kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.6g	22% 28.5g	130g per day for Men 19-50 years
Sugars	46% 33.4g	7.6% 5.5g	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% 0g	4.05% 2.94g	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	% 16.7g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 0.32g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	34.5% 13g	38g per day for Men 19-50 years
Protein	171% 95g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	61% 0.79mg	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	91% 365μg	107% 429μg	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	0% 0mg	286% 258mg	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	167% 25mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Boiled Broccoli	Recommended Dietary Allowance
Calcium	18% 179mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.3μg	0.4% 16μg	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	94% 7.54mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	311% 7.14mg	33.5% 0.77mg	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	181% 1266mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chunk Style Peanut Butter vs Boiled Broccoli:

• Chunk Style Peanut Butter has 1.7 times more Vitamin B1, 24.8 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.3 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin C and 282.2 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Chunk Style Peanut Butter as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chunk Style Peanut Butter vs Boiled Broccoli:

• Chunk Style Peanut Butter has 9.5 times more Copper, 2.8 times more Iron, 7.6 times more Magnesium, 9.3 times more Manganese, 4.8 times more Phosphorus, 2.5 times more Potassium, 5.1 times more Selenium and 6.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Sodium and 78.3 times more Water than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Boiled and Drained Broccoli have similar amounts of Calcium per 14 oz.
• Both Chunk Style Peanut Butter as well as Boiled and Drained Broccoli have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chunk Style Peanut Butter has 16.8 times more Energy, 121.8 times more Fat, 96.3 times more Saturated Fat, 271.6 times more Omega 6, 3 times more Carbohydrate, 6.1 times more Sugars, 2.4 times more Fiber and 10.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Omega 3 and more Fructose than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.