Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Peanuts with Salt	16%	59%	25%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Peanuts with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	186% 31.5g	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	74% 96g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	15.5% 11.2g	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	105% 40g	38g per day for Men 19-50 years
Protein	25% 14g	109% 61.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Peanuts with Salt	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	53% 0.69mg	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	85% 340μg	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	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	40% 6mg	124% 18.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Peanuts with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	251% 2.26mg	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	57.3% 4.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	110% 463mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	202% 4.64mg	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	128% 898mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	227% 3406mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	11% 411g	5.12% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Boiled Peanuts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Boiled Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Boiled Peanuts with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B2, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 4.7 times more Vitamin B1, 11.5 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B9 and 3.1 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Boiled Peanuts with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Boiled Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Boiled Peanuts with Salt:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.2 times more Water than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 1.7 times more Calcium, 14.7 times more Copper, 1.7 times more Iron, 7.8 times more Magnesium, 4.6 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium, 6.3 times more Selenium, 68.3 times more Sodium and 6.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 42 times more Omega 3 than Boiled Peanuts with Salt.
• While 1 lb of Boiled Peanuts with Salt contains 11.4 times more Energy, 183.4 times more Fat, 169.7 times more Saturated Fat, 534.9 times more Omega 6, 4 times more Carbohydrate, 1.7 times more Sugars, 2.9 times more Fiber and 4.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Boiled Peanuts with Salt provide inadequate amounts of Omega 3