Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	9.66% 280kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	556% 540g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	272% 87g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	853% 145g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	162% 211g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	57.2% 41.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 41.5g	g per day for Men 19-50 years
Fiber	79% 30g	184% 70g	38g per day for Men 19-50 years
Protein	55.4% 31g	358% 200g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	482% 77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	228% 11.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	271% 3.52mg	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	140% 560μg	208% 830μg	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	446% 401mg	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	88% 13mg	521% 78.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	33% 330mg	117% 1170mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	1008% 9.07mg	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	76.3% 6.1mg	326% 26mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	887% 20.4mg	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	70% 490mg	651% 4560mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	186% 6320mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	616% 339μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	107% 1610mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	305% 33.6mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Lightly Salted Oil Roasted Mixed Nuts with Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 1 kilogram of Cooked Chopped Frozen Broccoli has more Vitamin A, 80.2 times more Vitamin C and 15.5 times more Vitamin K than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 3.4 times more Vitamin B1, 2.4 times more Vitamin B2, 16.8 times more Vitamin B3, 4.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.9 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 43.6 times more Water than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 3.5 times more Calcium, 26.7 times more Copper, 4.3 times more Iron, 17.6 times more Magnesium, 9.1 times more Manganese, 9.3 times more Phosphorus, 4.5 times more Potassium, 48.4 times more Selenium, 14.6 times more Sodium and 12 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Lightly Salted Oil Roasted Mixed Nuts with Peanuts contains 21.7 times more Energy, 449.6 times more Fat, 483.9 times more Saturated Fat, 2 times more Omega 3, 1115 times more Omega 6, 3.9 times more Carbohydrate, 2.8 times more Sugars, 2.3 times more Fiber and 6.5 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6