Comparing Nutrients in 1 kilogram Oil-roasted Spanish Peanuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oil-roasted Spanish Peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	200% 5790kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	506% 490g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	236% 75.6g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1000% 170g	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	134% 175g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	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	234% 89g	79% 30g	38g per day for Men 19-50 years
Protein	500% 280g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts	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	264% 3.17mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	933% 149mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	197% 2.56mg	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	315% 1260μg	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	NA	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	100% 1000mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	734% 6.6mg	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	285% 23mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1024% 23.6mg	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	553% 3870mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	228% 7760mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.48% 18g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil-roasted Spanish Peanuts versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil-roasted Spanish Peanuts vs Frozen Chopped Broccoli:

• 1 kilogram of Oil-roasted Spanish Peanuts has 6 times more Vitamin B1, 31.8 times more Vitamin B3, 5 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A and more Vitamin C than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Oil-roasted Spanish Peanuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oil-roasted Spanish Peanuts vs Frozen Chopped Broccoli:

• 1 kilogram of Oil-roasted Spanish Peanuts has 1.8 times more Calcium, 17.4 times more Copper, 2.8 times more Iron, 9.3 times more Magnesium, 8 times more Manganese, 7.7 times more Phosphorus, 3.7 times more Potassium, 2.7 times more Selenium and 4.2 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 51.4 times more Water than Oil-roasted Spanish Peanuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil-roasted Spanish Peanuts has 22.3 times more Energy, 169.1 times more Fat, 171.7 times more Saturated Fat, 548.3 times more Omega 6, 3.7 times more Carbohydrate, 3 times more Fiber and 10 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 10.5 times more Omega 3 than Oil-roasted Spanish Peanuts.
• 1 kilogram of Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6