Comparing Nutrients in 1 kilogram Broccoli VS With Peanuts Dry Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Broccoli	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	11.7% 340kcal	205% 5940kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	530% 515g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	203% 65g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	119% 1.9g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	620% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	195% 254g	130g per day for Men 19-50 years
Sugars	23.4% 17g	66.2% 48g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	237% 90g	38g per day for Men 19-50 years
Protein	50.4% 28g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Broccoli	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	294% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	228% 2.96mg	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	158% 630μg	125% 500μg	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	991% 892mg	4.44% 4mg	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	52% 7.8mg	729% 109mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	108% 129μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	47% 470mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	1421% 12.8mg	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	91% 7.3mg	463% 37mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	536% 2250mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	842% 19.4mg	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	94% 660mg	621% 4350mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	204% 6930mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	230% 3450mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	345% 38mg	11mg per day for Men 19-50 years
Water	24% 893g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B9, 223 times more Vitamin C and 7.9 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 7.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 14 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• Raw Broccoli has 51 times more Water than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.5 times more Calcium, 26.1 times more Copper, 5.1 times more Iron, 10.7 times more Magnesium, 9.2 times more Manganese, 6.6 times more Phosphorus, 2.2 times more Potassium, 3 times more Selenium, 10.5 times more Sodium and 9.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• With Peanuts Dry Roasted Mixed Nuts with Salt contain 17.5 times more Energy, 139.1 times more Fat, 57 times more Saturated Fat, 3 times more Omega 3, 215 times more Omega 6, 3.8 times more Carbohydrate, 2.8 times more Sugars, 3.5 times more Fiber and 6.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.