Comparing Nutrients in 14 ounces Peanuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Peanuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	77.6% 2250kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	78% 25g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	26% 18.7g	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	88.8% 33.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	183% 102g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 48mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.03mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.4mg	53.4% 0.69mg	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	238% 953μg	93% 373μg	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	301% 271mg	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	220% 33mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	36.5% 365mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	16% 0.14mg	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	227% 18mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	334% 7.68mg	44% 1mg	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	213% 1492mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	82.3% 2798mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.7% 25.8g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Frozen Broccoli Spears per 14 oz

Compare the macro and micronutrient content in 14 oz of Peanuts versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Peanuts vs Frozen Broccoli Spears:

• 14 ounces of Peanuts have 8.9 times more Vitamin B1, 26.1 times more Vitamin B3, 7.3 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.2 times more Vitamin E than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain more Vitamin A, more Vitamin C and more Vitamin K than Raw Peanuts.
• Both Peanuts and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Peanuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peanuts vs Frozen Broccoli Spears:

• 14 ounces of Peanuts have 2.2 times more Calcium, 31.8 times more Copper, 6.4 times more Iron, 10.5 times more Magnesium, 7.6 times more Manganese, 6.4 times more Phosphorus, 2.8 times more Potassium, 3.8 times more Selenium and 9.6 times more Zinc than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 13.9 times more Water than Raw Peanuts.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peanuts have 19.6 times more Energy, 144.8 times more Fat, 120.8 times more Saturated Fat, 420.4 times more Omega 6, 3 times more Carbohydrate, 3.2 times more Sugars, 2.8 times more Fiber and 8.4 times more Protein than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 41.7 times more Omega 3 than Raw Peanuts.
• 14 ounces of Peanuts provide inadequate amounts of Omega 3
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6