Comparing Nutrients in 1 kilogram Oil-roasted Virginia Peanuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Broccoli	27%	8%	65%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Broccoli	Recommended Dietary Allowance
Energy	199% 5780kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	501% 486g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	198% 63.5g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	861% 146g	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	153% 199g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	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	234% 89g	68.4% 26g	38g per day for Men 19-50 years
Protein	462% 259g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	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	230% 2.76mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	919% 147mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	195% 2.54mg	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	313% 1250μg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Broccoli	Recommended Dietary Allowance
Calcium	86% 860mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	1414% 12.7mg	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	209% 16.7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	448% 1880mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	873% 20mg	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	723% 5060mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	192% 6520mg	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	4% 60mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	602% 66.2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil-roasted Virginia Peanuts vs Broccoli:

• Oil-roasted Virginia Peanuts have 3.9 times more Vitamin B1, 23 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A and more Vitamin C than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Oil-roasted Virginia Peanuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oil-roasted Virginia Peanuts vs Broccoli:

• Oil-roasted Virginia Peanuts have 1.8 times more Calcium, 26 times more Copper, 2.3 times more Iron, 9 times more Magnesium, 9.6 times more Manganese, 7.7 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium and 16.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 5.5 times more Sodium and 41.2 times more Water than Oil-roasted Virginia Peanuts.

Comparison of macro-nutrients per 1 kilogram:

• Oil-roasted Virginia Peanuts have 17 times more Energy, 131.4 times more Fat, 55.7 times more Saturated Fat, 298.8 times more Omega 6, 3 times more Carbohydrate, 3.4 times more Fiber and 9.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.3 times more Omega 3 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.