Comparing Nutrients in 1 kilogram Boiled Broccoli VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Boiled Broccoli	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	12% 350kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	506% 490g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	236% 75.6g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1000% 170g	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	134% 175g	130g per day for Men 19-50 years
Sugars	19% 14g	NA	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	234% 89g	38g per day for Men 19-50 years
Protein	42.5% 24g	500% 280g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oil-roasted Spanish 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	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	933% 149mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	197% 2.56mg	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	315% 1260μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	40% 400mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	734% 6.6mg	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	285% 23mg	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	1024% 23.6mg	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	553% 3870mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	228% 7760mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	182% 20mg	11mg per day for Men 19-50 years
Water	24% 893g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Oil-roasted Spanish Peanuts:

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B2 and more Vitamin C than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 5 times more Vitamin B1, 27 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Oil-roasted Spanish Peanuts have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Broccoli as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Oil-roasted Spanish Peanuts:

• Boiled and Drained Broccoli has 6.8 times more Sodium and 50.1 times more Water than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 2.5 times more Calcium, 10.8 times more Copper, 3.4 times more Iron, 8 times more Magnesium, 12.1 times more Manganese, 5.8 times more Phosphorus, 2.6 times more Potassium, 4.7 times more Selenium and 4.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli has 11.9 times more Omega 3 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 16.5 times more Energy, 119.6 times more Fat, 95.6 times more Saturated Fat, 333.3 times more Omega 6, 2.4 times more Carbohydrate, 2.7 times more Fiber and 11.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Oil-roasted Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.