Comparing Nutrients in 1 kilogram Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Broccoli Raab	Recommended Dietary Allowance
Energy	209% 6070kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	556% 540g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	853% 145g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	22% 28.5g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 41.5g	% 1.1g	g per day for Men 19-50 years
Fiber	184% 70g	71% 27g	38g per day for Men 19-50 years
Protein	358% 200g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	151% 1.96mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	482% 77mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	228% 11.4mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.52mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Broccoli Raab	Recommended Dietary Allowance
Calcium	117% 1170mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	1008% 9.07mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	887% 20.4mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	186% 6320mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	107% 1610mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	305% 33.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	0.56% 21g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Broccoli Raab 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 Broccoli Raab 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 Broccoli Raab:

• 1 kilogram of Lightly Salted Oil Roasted Mixed Nuts with Peanuts has 1.5 times more Vitamin B2, 6.3 times more Vitamin B3, 3.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.8 times more Vitamin E than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 40.4 times more Vitamin C and 39.3 times more Vitamin K than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 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 Raw Broccoli Raab 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 Broccoli Raab:

• 1 kilogram of Lightly Salted Oil Roasted Mixed Nuts with Peanuts has 21.6 times more Copper, 1.2 times more Iron, 10.4 times more Magnesium, 5.2 times more Manganese, 6.2 times more Phosphorus, 3.2 times more Potassium, 33.9 times more Selenium, 4.9 times more Sodium and 4.4 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 44.5 times more Water than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Broccoli Raab contain similar levels of Calcium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lightly Salted Oil Roasted Mixed Nuts with Peanuts has 27.6 times more Energy, 110.1 times more Fat, 105 times more Saturated Fat, 499.8 times more Omega 6, 7.4 times more Carbohydrate, 10.9 times more Sugars, 2.6 times more Fiber and 6.3 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.3 times more Omega 3 than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6