Comparing Nutrients in 1 kilogram Dried Pilinuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dried Pilinuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	248% 7190kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	820% 796g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	975% 312g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	447% 76g	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	30.6% 39.8g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	79% 30g	38g per day for Men 19-50 years
Protein	193% 108g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	761% 9.13mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.5% 0.93mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.4% 5.2mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	6.67% 6mg	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	145% 1450mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1064% 9.6mg	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	441% 35.3mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	719% 3020mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1006% 23mg	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	821% 5750mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	149% 5070mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Pilinuts VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Pilinuts 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 Dried Pilinuts vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Dried Pilinuts has 16.6 times more Vitamin B1 and 1.7 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A and 66.8 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Dried Pilinuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Pilinuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Pilinuts vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Dried Pilinuts has 4.4 times more Calcium, 28.2 times more Copper, 5.8 times more Iron, 23.2 times more Magnesium, 10.4 times more Manganese, 11.7 times more Phosphorus, 3.6 times more Potassium and 10.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 32.8 times more Water than Dried Pilinuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Pilinuts has 25.7 times more Energy, 662.9 times more Fat, 1732.4 times more Saturated Fat, 585 times more Omega 6 and 3.5 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.3 times more Carbohydrate than Dried Pilinuts.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6