Comparing Nutrients in 1 kilogram Dry-roasted Peanuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dry-roasted Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	202% 5870kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	241% 77.2g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	571% 97g	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	164% 213g	41% 53.5g	130g per day for Men 19-50 years
Sugars	67.6% 49g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 49g	NA	g per day for Men 19-50 years
Fiber	221% 84g	79% 30g	38g per day for Men 19-50 years
Protein	435% 244g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	897% 144mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.66mg	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	243% 970μg	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	0% 0mg	446% 401mg	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	329% 49.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	58% 580mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	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	198% 16mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	424% 1780mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	777% 18mg	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	519% 3630mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	186% 6340mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.49% 18g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry-roasted Peanuts 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 Dry-roasted Peanuts vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Dry-roasted Peanuts has 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 31.3 times more Vitamin B3, 3.7 times more Vitamin B5, 3.6 times more Vitamin B6, 1.7 times more Vitamin B9 and 3.7 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C and more Vitamin K than Dry-roasted Peanuts, no salt.
• 1 kilogram of Dry-roasted Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry-roasted Peanuts, no salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry-roasted Peanuts vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Dry-roasted Peanuts has 1.8 times more Calcium, 12.6 times more Copper, 2.6 times more Iron, 13.7 times more Magnesium, 8 times more Manganese, 7.4 times more Phosphorus, 4.5 times more Potassium, 13.3 times more Selenium and 9.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 50.1 times more Water than Dry-roasted Peanuts, no salt.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry-roasted Peanuts has 21 times more Energy, 413.8 times more Fat, 429.1 times more Saturated Fat, 747.3 times more Omega 6, 4 times more Carbohydrate, 3.3 times more Sugars, 2.8 times more Fiber and 7.9 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.6 times more Omega 3 than Dry-roasted Peanuts, no salt.
• 1 kilogram of Dry-roasted Peanuts provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6