Comparing Nutrients in 1 kilogram Broccoli VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Broccoli	Dried Pilinuts	Recommended Dietary Allowance
Energy	11.7% 340kcal	248% 7190kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	820% 796g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	975% 312g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	447% 76g	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	30.6% 39.8g	130g per day for Men 19-50 years
Sugars	23.4% 17g	NA	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	NA	38g per day for Men 19-50 years
Protein	50.4% 28g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	761% 9.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	32.4% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	88.5% 1.15mg	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	150% 600μg	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	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dried Pilinuts	Recommended Dietary Allowance
Calcium	47% 470mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	1064% 9.6mg	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	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	719% 3020mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	1006% 23mg	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	821% 5750mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	149% 5070mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	NA	55μg per day for Men 19-50 years
Sodium	22% 330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	24% 893g	0.75% 27.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Dried Pilinuts:

• Raw Broccoli has 15.5 times more Vitamin A, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.5 times more Vitamin B6 and 148.7 times more Vitamin C than Dried Pilinuts.
• While Dried Pilinuts contain 12.9 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli and Dried Pilinuts have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Raw Broccoli as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Dried Pilinuts:

• Raw Broccoli has 11 times more Sodium and 32.2 times more Water than Dried Pilinuts.
• While Dried Pilinuts contain 3.1 times more Calcium, 19.6 times more Copper, 4.8 times more Iron, 14.4 times more Magnesium, 11 times more Manganese, 8.7 times more Phosphorus, 1.6 times more Potassium and 7.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.7 times more Carbohydrate than Dried Pilinuts.
• While Dried Pilinuts contain 21.1 times more Energy, 215 times more Fat, 273.5 times more Saturated Fat, 155.2 times more Omega 6 and 3.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.