Comparing Nutrients in 1 kilogram Boiled Broccoli VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Broccoli	Peanuts	Recommended Dietary Allowance
Energy	12% 350kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	508% 492g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	196% 62.8g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	915% 156g	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	124% 161g	130g per day for Men 19-50 years
Sugars	19% 14g	65% 47.2g	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	224% 85g	38g per day for Men 19-50 years
Protein	42.5% 24g	461% 258g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Peanuts	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	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	754% 121mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	354% 17.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	268% 3.48mg	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	600% 2400μg	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	0% 0mg	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	555% 83.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Peanuts	Recommended Dietary Allowance
Calcium	40% 400mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1271% 11.4mg	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	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	841% 19.3mg	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	537% 3760mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	207% 7050mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	297% 32.7mg	11mg per day for Men 19-50 years
Water	24% 893g	1.76% 65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Peanuts:

• Boiled and Drained Broccoli has more Vitamin A, more Vitamin C and more Vitamin K than Raw Peanuts.
• While Raw Peanuts contain 10.2 times more Vitamin B1, 21.8 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.7 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Peanuts have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled and Drained Broccoli as well as Raw Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Peanuts:

• Boiled and Drained Broccoli has 2.3 times more Sodium and 13.7 times more Water than Raw Peanuts.
• While Raw Peanuts contain 2.3 times more Calcium, 18.8 times more Copper, 6.8 times more Iron, 8 times more Magnesium, 10 times more Manganese, 5.6 times more Phosphorus, 2.4 times more Potassium, 4.5 times more Selenium and 7.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 39.7 times more Omega 3 than Raw Peanuts.
• While Raw Peanuts contain 16.2 times more Energy, 120.1 times more Fat, 79.5 times more Saturated Fat, 305 times more Omega 6, 2.2 times more Carbohydrate, 3.4 times more Sugars, 2.6 times more Fiber and 10.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.