Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	4.38% 127kcal	98% 2853kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	285% 277g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	133% 42.5g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	664% 113g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	128% 48.5g	38g per day for Men 19-50 years
Protein	25% 14g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	470% 5.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	38.7% 0.5mg	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	63.5% 254μg	65.8% 263μg	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	202% 182mg	10% 9.07mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	15% 150mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	522% 4.7mg	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	34.6% 2.77mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	253% 1061mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	855% 19.7mg	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	31.8% 222mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	83.8% 2849mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	21.8% 327mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	11% 411g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pinyon Pine Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Pinyon Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Pinyon Pine Nuts:

• 1 pound of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 1.3 times more Vitamin B5 and 20.1 times more Vitamin C than Pinyon Pine Nuts.
• While 1 lb of Dried Pinyon Pine Nuts contains 22.6 times more Vitamin B1, 2.8 times more Vitamin B2 and 9.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pinyon Pine Nuts provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Pinyon Pine Nuts have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Pinyon Pine Nuts:

• 1 pound of Cooked Chopped Frozen Broccoli has 4.1 times more Calcium, 1.4 times more Phosphorus and 15.4 times more Water than Pinyon Pine Nuts.
• While 1 lb of Dried Pinyon Pine Nuts contains 30.4 times more Copper, 5 times more Iron, 18 times more Magnesium, 19.4 times more Manganese, 4.4 times more Potassium, 6.5 times more Sodium and 15.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Pinyon Pine Nuts contains 22.5 times more Energy, 508.2 times more Fat, 520.9 times more Saturated Fat, 18.7 times more Omega 3, 1914 times more Omega 6, 3.6 times more Carbohydrate, 3.6 times more Fiber and 3.7 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6