Comparing Nutrients in 1 kilogram Pinyon Pine Nuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Broccoli	27%	8%	65%

Macro Nutrients

	Pinyon Pine Nuts	Broccoli	Recommended Dietary Allowance
Energy	217% 6290kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	629% 610g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	293% 94g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1464% 249g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	282% 107g	68.4% 26g	38g per day for Men 19-50 years
Protein	207% 116g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1036% 12.4mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.23mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	135% 1.75mg	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	145% 580μg	158% 630μg	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	22.2% 20mg	991% 892mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Broccoli	Recommended Dietary Allowance
Calcium	8% 80mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	1150% 10.4mg	54.4% 0.49mg	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	383% 30.6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	557% 2340mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	1884% 43.3mg	91% 2.1mg	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	50% 350mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	185% 6280mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	48% 720mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	389% 42.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.6% 59g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pinyon Pine Nuts vs Broccoli:

• Dried Pinyon Pine Nuts have 17.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 6.8 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 44.6 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Dried Pinyon Pine Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pinyon Pine Nuts vs Broccoli:

• Dried Pinyon Pine Nuts have 21.1 times more Copper, 4.2 times more Iron, 11.1 times more Magnesium, 20.6 times more Manganese, 2 times more Potassium, 2.2 times more Sodium and 10.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Calcium, 1.9 times more Phosphorus and 15.1 times more Water than Dried Pinyon Pine Nuts.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pinyon Pine Nuts have 18.5 times more Energy, 164.8 times more Fat, 82.3 times more Saturated Fat, 12.5 times more Omega 3, 507.8 times more Omega 6, 2.9 times more Carbohydrate, 4.1 times more Fiber and 4.1 times more Protein than Raw Broccoli.
• Both Dried Pinyon Pine Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.