Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	9.66% 280kcal	203% 5890kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	238% 76g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	815% 139g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	166% 216g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	116% 84g	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	% 42.2g	g per day for Men 19-50 years
Sucrose	NA	% 42g	g per day for Men 19-50 years
Fiber	79% 30g	211% 80g	38g per day for Men 19-50 years
Protein	55.4% 31g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Chunk Style Peanut Butter	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	856% 137mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	322% 4.18mg	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	75% 300μg	230% 920μg	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	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	88% 13mg	420% 63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	51% 510mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	642% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	238% 19mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	783% 18mg	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	78.6% 550mg	456% 3190mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	219% 7450mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	254% 28mg	11mg per day for Men 19-50 years
Water	24.5% 907g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Chunk Style Peanut Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Chunk Style Peanut Butter:

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, more Vitamin C and 176.2 times more Vitamin K than Chunk Style Peanut Butter.
• While 1 kg of Chunk Style Peanut Butter contains 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 29.9 times more Vitamin B3, 4.1 times more Vitamin B5, 3.2 times more Vitamin B6, 3.1 times more Vitamin B9 and 4.8 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Chunk Style Peanut Butter:

• 1 kilogram of Boiled Spears Frozen Broccoli has 79.6 times more Water than Chunk Style Peanut Butter.
• While 1 kg of Chunk Style Peanut Butter contains 13.4 times more Copper, 3.1 times more Iron, 8 times more Magnesium, 5.5 times more Manganese, 5.8 times more Phosphorus, 4.1 times more Potassium, 4.3 times more Selenium and 9.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Chunk Style Peanut Butter contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Chunk Style Peanut Butter contains 21 times more Energy, 454 times more Fat, 422.6 times more Saturated Fat, 1.9 times more Omega 3, 1065.7 times more Omega 6, 4 times more Carbohydrate, 5.7 times more Sugars, 2.7 times more Fiber and 7.8 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6