Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS With Peanuts Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%

Macro Nutrients

	Frozen Chopped Broccoli	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	4.07% 118kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	252% 245g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	123% 39.5g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	387% 65.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	73.4% 95g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	26% 19g	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	5.2% 3.76g	0% 0g	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	% 3.4g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	36% 13.6g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	71.4% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	68.4% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	103% 5.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	123% 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	76% 304μg	94% 376μg	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	284% 256mg	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	37% 5.53mg	236% 35.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	25.4% 254mg	53% 531mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	457% 4.1mg	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	46% 3.67mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	247% 1039mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	402% 9.25mg	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	32.4% 227mg	295% 2068mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	84.3% 2867mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	280% 154μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	139% 15.2mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.25% 9.43g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS With Peanuts Oil Roasted Mixed Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of With Peanuts Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs With Peanuts Oil Roasted Mixed Nuts:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 112.8 times more Vitamin C and 14.2 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts.
• While 1 lb of With Peanuts Oil Roasted Mixed Nuts no Salt contains 3.6 times more Vitamin B1, 2 times more Vitamin B2, 16.4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and With Peanuts Oil Roasted Mixed Nuts provide similar amounts of Vitamin B9 per one pound.
• 1 pound of With Peanuts Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as With Peanuts Oil Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs With Peanuts Oil Roasted Mixed Nuts:

• 1 pound of Frozen Chopped Broccoli has 44 times more Water than With Peanuts Oil Roasted Mixed Nuts.
• While 1 lb of With Peanuts Oil Roasted Mixed Nuts no Salt contains 2.1 times more Calcium, 23.9 times more Copper, 3.2 times more Iron, 12.7 times more Magnesium, 6.9 times more Manganese, 9.1 times more Phosphorus, 3 times more Potassium, 12.1 times more Selenium and 7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 1.3 times more Omega 3 than With Peanuts Oil Roasted Mixed Nuts.
• While 1 lb of With Peanuts Oil Roasted Mixed Nuts no Salt contains 23.3 times more Energy, 186 times more Fat, 198 times more Saturated Fat, 467.6 times more Omega 6, 4.4 times more Carbohydrate, 3.1 times more Sugars, 2.3 times more Fiber and 7.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6