Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Peanuts	Recommended Dietary Allowance
Energy	9.66% 280kcal	196% 5670kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	508% 492g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	196% 62.8g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	915% 156g	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	124% 161g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	224% 85g	38g per day for Men 19-50 years
Protein	55.4% 31g	461% 258g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	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	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	754% 121mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	354% 17.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	75% 300μg	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	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	555% 83.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Peanuts	Recommended Dietary Allowance
Calcium	51% 510mg	92% 920mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	1271% 11.4mg	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	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	400% 1680mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	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	78.6% 550mg	537% 3760mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	207% 7050mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	297% 32.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Peanuts per 1 kg

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

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

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, more Vitamin C and more Vitamin K than Peanuts.
• While 1 kg of Raw Peanuts contains 11.6 times more Vitamin B1, 1.7 times more Vitamin B2, 26.3 times more Vitamin B3, 6.5 times more Vitamin B5, 2.7 times more Vitamin B6, 8 times more Vitamin B9 and 6.3 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Peanuts:

• 1 kilogram of Boiled Spears Frozen Broccoli has 14 times more Water than Peanuts.
• While 1 kg of Raw Peanuts contains 1.8 times more Calcium, 26.6 times more Copper, 7.5 times more Iron, 8.4 times more Magnesium, 6 times more Manganese, 6.8 times more Phosphorus, 3.9 times more Potassium, 3.8 times more Selenium and 10.9 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 14 times more Omega 3 than Peanuts.
• While 1 kg of Raw Peanuts contains 20.3 times more Energy, 447.6 times more Fat, 348.8 times more Saturated Fat, 1196.5 times more Omega 6, 3 times more Carbohydrate, 3.2 times more Sugars, 2.8 times more Fiber and 8.3 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
• 1 kilogram of Peanuts provide inadequate amounts of Omega 3