Comparing Nutrients in 14 ounces Oil-roasted Peanuts with Dalt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	82% 2377kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	107% 34.4g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	353% 60g	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	46.6% 60.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	% 2.98g	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	98% 37.3g	31.3% 12g	38g per day for Men 19-50 years
Protein	199% 111g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	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	28% 0.34mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	343% 55mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.76mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	184% 27.5mg	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

	Oil-roasted Peanuts with Dalt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	24.2% 242mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	235% 2.1mg	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	75.4% 6.03mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	166% 699mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	318% 7.32mg	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	225% 1576mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	84.7% 2881mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	84.7% 1270mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.16% 5.75g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Peanuts with Dalt VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil-roasted Peanuts with Dalt versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil-roasted Peanuts with Dalt vs Frozen Chopped Broccoli:

• 14 ounces of Oil-roasted Peanuts with Dalt have 1.6 times more Vitamin B1, 29.4 times more Vitamin B3, 4.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.7 times more Vitamin E than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 70.5 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil-roasted Peanuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil-roasted Peanuts with Dalt vs Frozen Chopped Broccoli:

• 14 ounces of Oil-roasted Peanuts with Dalt have 14 times more Copper, 1.9 times more Iron, 9.8 times more Magnesium, 6.3 times more Manganese, 7.9 times more Phosphorus, 3.4 times more Potassium, 13.3 times more Sodium and 6.8 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 63.1 times more Water than Oil-roasted Peanuts with Salt.
• Both Oil-roasted Peanuts with Dalt and Frozen Chopped Broccoli contain similar levels of Calcium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil-roasted Peanuts with Dalt have 23 times more Energy, 181 times more Fat, 196.7 times more Saturated Fat, 487.5 times more Omega 6, 3.2 times more Carbohydrate, 3.1 times more Sugars, 3.1 times more Fiber and 10 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 2.8 times more Omega 3 than Oil-roasted Peanuts with Salt.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6