Comparing Nutrients in 1 kilogram Peanuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	196% 5670kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	508% 492g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	196% 62.8g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	915% 156g	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	124% 161g	41% 53.5g	130g per day for Men 19-50 years
Sugars	65% 47.2g	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	224% 85g	79% 30g	38g per day for Men 19-50 years
Protein	461% 258g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	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	533% 6.4mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	754% 121mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	354% 17.7mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	268% 3.48mg	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	600% 2400μg	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	555% 83.3mg	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

	Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	92% 920mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1271% 11.4mg	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	573% 45.8mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	841% 19.3mg	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	537% 3760mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	207% 7050mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	131% 72μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12% 180mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	1.76% 65g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Peanuts vs Cooked Chopped Frozen Broccoli:

• Raw Peanuts have 11.6 times more Vitamin B1, 1.7 times more Vitamin B2, 26.3 times more Vitamin B3, 6.5 times more Vitamin B5, 2.7 times more Vitamin B6, 4.3 times more Vitamin B9 and 6.3 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C and more Vitamin K than Raw Peanuts.
• Both Raw Peanuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Peanuts have 2.8 times more Calcium, 33.6 times more Copper, 7.5 times more Iron, 12.9 times more Magnesium, 8.7 times more Manganese, 7.7 times more Phosphorus, 5 times more Potassium, 10.3 times more Selenium, 1.6 times more Sodium and 11.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 14 times more Water than Raw Peanuts.

Comparison of macro-nutrients per 1 kilogram:

• Raw Peanuts have 20.3 times more Energy, 410.3 times more Fat, 348.8 times more Saturated Fat, 1196.5 times more Omega 6, 3 times more Carbohydrate, 3.2 times more Sugars, 2.8 times more Fiber and 8.3 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 14 times more Omega 3 than Raw Peanuts.
• Both Raw Peanuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.