Comparing Nutrients in 1 pound Boiled Broccoli VS Without Peanuts Oil Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%

Macro Nutrients

	Boiled Broccoli	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	129% 41.2g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	297% 50.5g	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	77.7% 101g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	27.4% 20g	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	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	65.7% 25g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	63% 0.82mg	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	63.5% 254μg	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	2.5% 2.27mg	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	248% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	67.7% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Without Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	905% 8.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	305% 7mg	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	291% 2037mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	3476% 1912μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	93% 1388mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	192% 21mg	11mg per day for Men 19-50 years
Water	11% 405g	0.39% 14.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Without Peanuts Oil Roasted Mixed Nuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Without Peanuts Oil Roasted Mixed Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Without Peanuts Oil Roasted Mixed Nuts with Salt:

• 1 pound of Boiled Broccoli has more Vitamin A, 1.9 times more Vitamin B9, 129.8 times more Vitamin C and 7.9 times more Vitamin K than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 1 lb of Without Peanuts Oil Roasted Mixed Nuts with Salt contains 8 times more Vitamin B1, 4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.7 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Without Peanuts Oil Roasted Mixed Nuts with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Without Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Without Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Without Peanuts Oil Roasted Mixed Nuts with Salt:

• 1 pound of Boiled Broccoli has 28.3 times more Water than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• While 1 lb of Without Peanuts Oil Roasted Mixed Nuts with Salt contains 2.7 times more Calcium, 29.4 times more Copper, 3.8 times more Iron, 12 times more Magnesium, 8 times more Manganese, 6.7 times more Phosphorus, 1.9 times more Potassium, 263.4 times more Selenium, 7.5 times more Sodium and 10.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Without Peanuts Oil Roasted Mixed Nuts with Salt contains 17.6 times more Energy, 137 times more Fat, 115 times more Saturated Fat, 2.1 times more Omega 3, 218.4 times more Omega 6, 3.1 times more Carbohydrate, 3.2 times more Sugars, 1.7 times more Fiber and 6.5 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6