Comparing Nutrients in 1 kilogram Boiled Broccoli VS Without Peanuts Oil Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%

Macro Nutrients

	Boiled Broccoli	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	212% 6150kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	579% 562g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	284% 91g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	655% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	171% 223g	130g per day for Men 19-50 years
Sugars	19% 14g	60.4% 43.8g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	145% 55g	38g per day for Men 19-50 years
Protein	42.5% 24g	277% 155g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	374% 4.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	123% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	192% 9.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	138% 1.8mg	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	270% 1080μg	140% 560μg	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	721% 649mg	5.56% 5mg	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	97% 14.5mg	547% 82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	149% 179μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	106% 1060mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1994% 18mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	673% 15.5mg	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	96% 670mg	641% 4490mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	7664% 4215μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	204% 3060mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	424% 46.6mg	11mg per day for Men 19-50 years
Water	24% 893g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Without Peanuts Oil Roasted Mixed Nuts with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Without Peanuts Oil Roasted Mixed Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Without Peanuts Oil Roasted Mixed Nuts with Salt:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 1.9 times more Vitamin B9, 129.8 times more Vitamin C and 7.9 times more Vitamin K than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 1 kg of Without Peanuts Oil Roasted Mixed Nuts with Salt contains 8 times more Vitamin B1, 4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.7 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Without Peanuts Oil Roasted Mixed Nuts with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Without Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Without Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Without Peanuts Oil Roasted Mixed Nuts with Salt:

• 1 kilogram of Boiled Broccoli has 28.3 times more Water than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 1 kg of Without Peanuts Oil Roasted Mixed Nuts with Salt contains 2.7 times more Calcium, 29.4 times more Copper, 3.8 times more Iron, 12 times more Magnesium, 8 times more Manganese, 6.7 times more Phosphorus, 1.9 times more Potassium, 263.4 times more Selenium, 7.5 times more Sodium and 10.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Without Peanuts Oil Roasted Mixed Nuts with Salt contains 17.6 times more Energy, 137 times more Fat, 115 times more Saturated Fat, 2.1 times more Omega 3, 218.4 times more Omega 6, 3.1 times more Carbohydrate, 3.2 times more Sugars, 1.7 times more Fiber and 6.5 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6