Comparing Nutrients in 1 pound Boiled Broccoli VS Oil-roasted Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Broccoli	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	5.47% 159kcal	92% 2672kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	240% 232g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	112% 36g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	474% 80.6g	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	57% 74g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	106% 40.4g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	219% 123g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oil-roasted Valencia Peanuts	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	84.8% 1.1mg	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	143% 572μg	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	0% 0mg	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	NA	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 Valencia Peanuts	Recommended Dietary Allowance
Calcium	18% 181mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	422% 3.8mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	339% 7.8mg	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	207% 1447mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	81.6% 2776mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	127% 14mg	11mg per day for Men 19-50 years
Water	11% 405g	0.26% 9.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Oil-roasted Valencia Peanuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Oil-roasted Valencia Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Oil-roasted Valencia Peanuts:

• 1 pound of Boiled Broccoli has more Vitamin A and more Vitamin C than Oil-roasted Valencia Peanuts.
• While 1 lb of Oil-roasted Valencia Peanuts contains 1.4 times more Vitamin B1, 25.9 times more Vitamin B3 and 2.3 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oil-roasted Valencia Peanuts provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Oil-roasted Valencia Peanuts:

• 1 pound of Boiled Broccoli has 6.8 times more Sodium and 42.1 times more Water than Oil-roasted Valencia Peanuts.
• While 1 lb of Oil-roasted Valencia Peanuts contains 1.4 times more Calcium, 13.7 times more Copper, 2.5 times more Iron, 7.6 times more Magnesium, 8.9 times more Manganese, 4.8 times more Phosphorus, 2.1 times more Potassium, 4.7 times more Selenium and 6.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 11.9 times more Omega 3 than Oil-roasted Valencia Peanuts.
• While 1 lb of Oil-roasted Valencia Peanuts contains 16.8 times more Energy, 125 times more Fat, 99.9 times more Saturated Fat, 348.2 times more Omega 6, 2.3 times more Carbohydrate, 2.7 times more Fiber and 11.4 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3