Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	227% 220g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	95% 30.6g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	409% 69.5g	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	164% 213g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	34% 24.7g	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	232% 88g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	329% 52.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	165% 8.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	117% 1.52mg	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	235% 940μg	188% 750μg	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	759% 683mg	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	90% 13.5mg	273% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	41% 410mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	554% 5mg	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	90% 7.2mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	243% 1020mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	445% 10.2mg	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	84.3% 590mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	501% 7510mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	166% 18.3mg	11mg per day for Men 19-50 years
Water	24.5% 906g	11.3% 418g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, 1.8 times more Vitamin B2, 1.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 3.6 times more Vitamin B1, 11.4 times more Vitamin B3, 3.4 times more Vitamin B5 and 3 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Peanuts with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 1.4 times more Potassium and 2.2 times more Water than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 1.3 times more Calcium, 13.9 times more Copper, 1.4 times more Iron, 6.4 times more Magnesium, 4 times more Manganese, 3.4 times more Phosphorus, 2.3 times more Selenium, 44.2 times more Sodium and 5.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 125 times more Omega 3 than Boiled Peanuts with Salt.
• While 1 kg of Boiled Peanuts with Salt contains 11 times more Energy, 64.7 times more Fat, 58.8 times more Saturated Fat, 187.9 times more Omega 6, 4 times more Carbohydrate, 1.7 times more Sugars, 2.9 times more Fiber and 4.4 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Boiled Peanuts with Salt provide inadequate amounts of Omega 3