Comparing Nutrients in 1 pound Boiled Broccoli VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Boiled Broccoli	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	5.47% 159kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	287% 48.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	87.2% 113g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	32.6% 23.6g	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	4.63% 3.36g	0.25% 0.18g	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	% 2.22g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 22.7g	g per day for Men 19-50 years
Fiber	39.4% 15g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	125% 1.6mg	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	122% 490μg	118% 472μg	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	327% 294mg	3.02% 2.72mg	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	44% 6.58mg	232% 35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	18% 181mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	846% 7.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	0% 0μg	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	38% 3.04mg	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	423% 9.72mg	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	43.4% 304mg	281% 1964mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	11% 405g	0.39% 14.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Oil Roasted Mixed Nuts:

• Boiled and Drained Broccoli has 77 times more Vitamin A and 108.2 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 5.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 5.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of Vitamin B5 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Broccoli as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Oil Roasted Mixed Nuts:

• Boiled and Drained Broccoli has 28.3 times more Water than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 3.3 times more Calcium, 27.5 times more Copper, 7.7 times more Iron, 13.1 times more Magnesium, 11 times more Manganese, 6.5 times more Phosphorus, 2.4 times more Potassium, 86.9 times more Selenium, 3.5 times more Sodium and 10.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has more Omega 3 and 18.5 times more Fructose than Lightly Salted Oil Roasted Mixed Nuts.
• While Lightly Salted Oil Roasted Mixed Nuts contain 17.3 times more Energy, 122 times more Fat, 90.4 times more Saturated Fat, 210.8 times more Omega 6, 3.5 times more Carbohydrate, 3.7 times more Sugars, 2.2 times more Fiber and 7.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.