Comparing Nutrients in 14 ounces Boiled Peanuts with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Peanuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	43.5% 1262kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	90% 87.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	92% 35g	31.3% 12g	38g per day for Men 19-50 years
Protein	96% 53.6g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.7% 1.03mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	130% 21mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.5% 3.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	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	74.4% 298μg	66.5% 266μg	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	249% 224mg	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	108% 16.3mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	22% 218mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	16.8% 0.15mg	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	50% 4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	177% 4.06mg	50.7% 1.17mg	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	112% 786mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	21% 714mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	199% 2981mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	4.5% 166g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Peanuts with Salt vs Frozen Chopped Broccoli:

• Boiled Peanuts with Salt have 4.9 times more Vitamin B1, 11.2 times more Vitamin B3, 3 times more Vitamin B5 and 3.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B2, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Boiled Peanuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Peanuts with Salt vs Frozen Chopped Broccoli:

• Boiled Peanuts with Salt have 13.1 times more Copper, 1.2 times more Iron, 5.7 times more Magnesium, 3.5 times more Manganese, 4 times more Phosphorus, 1.6 times more Selenium, 31.3 times more Sodium and 3.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Water than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Peanuts with Salt have 12.2 times more Energy, 75.9 times more Fat, 69.4 times more Saturated Fat, 224.3 times more Omega 6, 4.4 times more Carbohydrate, 1.8 times more Sugars, 2.9 times more Fiber and 4.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.