Comparing Nutrients in 1 kilogram Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	209% 6070kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	556% 540g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	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	853% 145g	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	162% 211g	41% 53.5g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	% 41.5g	NA	g per day for Men 19-50 years
Fiber	184% 70g	79% 30g	38g per day for Men 19-50 years
Protein	358% 200g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	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	158% 1.9mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	482% 77mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.52mg	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	208% 830μg	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	5.56% 5mg	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	521% 78.2mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	117% 1170mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1008% 9.07mg	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	326% 26mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	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	651% 4560mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	107% 1610mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	305% 33.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.56% 21g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Lightly Salted Oil Roasted Mixed Nuts with Peanuts 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 Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Lightly Salted Oil Roasted Mixed Nuts with Peanuts has 3.4 times more Vitamin B1, 2.4 times more Vitamin B2, 16.8 times more Vitamin B3, 4.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.9 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 80.2 times more Vitamin C and 15.5 times more Vitamin K than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• 1 kilogram of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts 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 Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Lightly Salted Oil Roasted Mixed Nuts with Peanuts has 3.5 times more Calcium, 26.7 times more Copper, 4.3 times more Iron, 17.6 times more Magnesium, 9.1 times more Manganese, 9.3 times more Phosphorus, 4.5 times more Potassium, 48.4 times more Selenium, 14.6 times more Sodium and 12 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 43.6 times more Water than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lightly Salted Oil Roasted Mixed Nuts with Peanuts has 21.7 times more Energy, 449.6 times more Fat, 483.9 times more Saturated Fat, 2 times more Omega 3, 1115 times more Omega 6, 3.9 times more Carbohydrate, 2.8 times more Sugars, 2.3 times more Fiber and 6.5 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6