Comparing Nutrients in 1 kilogram With Peanuts Dry Roasted Mixed Nuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	209% 6070kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	552% 535g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	250% 80g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	574% 98g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	41% 53.5g	130g per day for Men 19-50 years
Sugars	69% 50g	20.3% 14.7g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 50g	NA	g per day for Men 19-50 years
Fiber	168% 64g	79% 30g	38g per day for Men 19-50 years
Protein	348% 195g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	308% 4mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	389% 62.2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	277% 3.6mg	100% 1.3mg	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	150% 600μg	140% 560μg	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	8.9% 8mg	446% 401mg	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	409% 61.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 120μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	87% 870mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1689% 15mg	37.8% 0.34mg	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	466% 37.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	540% 2270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1135% 26mg	97% 2.23mg	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	626% 4380mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	189% 6430mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of With Peanuts Dry Roasted Mixed Nuts versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of With Peanuts Dry Roasted Mixed Nuts vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of With Peanuts Dry Roasted Mixed Nuts has 5.5 times more Vitamin B1, 4.9 times more Vitamin B2, 13.6 times more Vitamin B3, 2.8 times more Vitamin B6 and 4.6 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 50.1 times more Vitamin C and 7.3 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of With Peanuts Dry Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for With Peanuts Dry Roasted Mixed Nuts vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of With Peanuts Dry Roasted Mixed Nuts has 2.6 times more Calcium, 44.7 times more Copper, 6.1 times more Iron, 17.5 times more Magnesium, 11.7 times more Manganese, 8.9 times more Phosphorus, 4.5 times more Potassium, 13.3 times more Selenium and 14.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 42.6 times more Water than With Peanuts Dry Roasted Mixed Nuts no Salt.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of With Peanuts Dry Roasted Mixed Nuts has 21.7 times more Energy, 445.8 times more Fat, 445 times more Saturated Fat, 2 times more Omega 3, 750.2 times more Omega 6, 4.2 times more Carbohydrate, 3.4 times more Sugars, 2.1 times more Fiber and 6.3 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6