Comparing Nutrients in 1 kilogram Low Fat Peanut Butter VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Broccoli	27%	8%	65%

Macro Nutrients

	Low Fat Peanut Butter	Broccoli	Recommended Dietary Allowance
Energy	179% 5200kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	351% 340g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	537% 91g	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	274% 357g	51% 66.4g	130g per day for Men 19-50 years
Sugars	128% 93g	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	137% 52g	68.4% 26g	38g per day for Men 19-50 years
Protein	463% 259g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	913% 146mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	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	150% 600μg	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	0% 0mg	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	603% 90mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	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	238% 19mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	405% 1700mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	641% 14.8mg	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	527% 3690mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	197% 6690mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.32% 12g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Low Fat Peanut Butter vs Broccoli:

• Reduced Fat Peanut Butter has 3.8 times more Vitamin B1, 22.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 11.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2 times more Vitamin B2, more Vitamin C and 169.3 times more Vitamin K than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Raw Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Reduced Fat Peanut Butter as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Low Fat Peanut Butter vs Broccoli:

• Reduced Fat Peanut Butter has 11.8 times more Copper, 2.6 times more Iron, 8.1 times more Magnesium, 7 times more Manganese, 5.6 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium, 16.4 times more Sodium and 6.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium and 74.4 times more Water than Reduced Fat Peanut Butter.

Comparison of macro-nutrients per 1 kilogram:

• Reduced Fat Peanut Butter has 15.3 times more Energy, 91.9 times more Fat, 50.5 times more Saturated Fat, 186.3 times more Omega 6, 5.4 times more Carbohydrate, 5.5 times more Sugars, 2 times more Fiber and 9.2 times more Protein than Raw Broccoli.
• Both Reduced Fat Peanut Butter and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Reduced Fat Peanut Butter as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.