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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oil-roasted Spanish Peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	79.2% 2298kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	201% 195g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	397% 67.5g	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	53.3% 69.3g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	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 Spanish Peanuts	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	105% 1.26mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	370% 59.3mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	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	125% 500μg	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	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	39.7% 397mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	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	113% 9.05mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	406% 9.35mg	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	219% 1536mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.19% 7.06g	9.8% 363g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oil-roasted Spanish Peanuts 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 Spanish Peanuts vs Frozen Chopped Broccoli:

• 14 ounces of Oil-roasted Spanish Peanuts have 6 times more Vitamin B1, 31.8 times more Vitamin B3, 5 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A and more Vitamin C than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Oil-roasted Spanish Peanuts 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 Spanish Peanuts vs Frozen Chopped Broccoli:

• 14 ounces of Oil-roasted Spanish Peanuts have 1.8 times more Calcium, 17.4 times more Copper, 2.8 times more Iron, 9.3 times more Magnesium, 8 times more Manganese, 7.7 times more Phosphorus, 3.7 times more Potassium, 2.7 times more Selenium and 4.2 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 51.4 times more Water than Oil-roasted Spanish Peanuts.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil-roasted Spanish Peanuts have 22.3 times more Energy, 169.1 times more Fat, 171.7 times more Saturated Fat, 548.3 times more Omega 6, 3.7 times more Carbohydrate, 3 times more Fiber and 10 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 10.5 times more Omega 3 than Oil-roasted Spanish Peanuts.
• 14 ounces of Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6