Comparing Nutrients in 1 kilogram Boiled Peanuts with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Peanuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	110% 3180kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	95% 30.6g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	409% 69.5g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	34% 24.7g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	232% 88g	79% 30g	38g per day for Men 19-50 years
Protein	241% 135g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	329% 52.6mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	188% 750μg	168% 670μg	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	627% 564mg	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	273% 41mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	55% 550mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	42.2% 0.38mg	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	126% 10mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	243% 1020mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	445% 10.2mg	128% 2.94mg	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	283% 1980mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	501% 7510mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	166% 18.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	11.3% 418g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Peanuts with Salt vs Frozen Chopped Broccoli:

• Boiled Peanuts with Salt have 4.9 times more Vitamin B1, 11.2 times more Vitamin B3, 3 times more Vitamin B5 and 3.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.5 times more Vitamin B2, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Boiled Peanuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Peanuts with Salt vs Frozen Chopped Broccoli:

• Boiled Peanuts with Salt have 13.1 times more Copper, 1.2 times more Iron, 5.7 times more Magnesium, 3.5 times more Manganese, 4 times more Phosphorus, 1.6 times more Selenium, 31.3 times more Sodium and 3.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Water than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Peanuts with Salt have 12.2 times more Energy, 75.9 times more Fat, 69.4 times more Saturated Fat, 224.3 times more Omega 6, 4.4 times more Carbohydrate, 1.8 times more Sugars, 2.9 times more Fiber and 4.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 105 times more Omega 3 than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.