Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Frozen Chopped Broccoli	Peanut Spread	Recommended Dietary Allowance
Energy	4.07% 118kcal	102% 2948kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	257% 249g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	145% 46.4g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	432% 73.4g	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	49.7% 64.5g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	39.7% 29g	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	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	93% 35.4g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Peanut Spread	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	465% 74.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	164% 2.14mg	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	163% 653μg	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	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	37% 5.53mg	244% 36.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Peanut Spread	Recommended Dietary Allowance
Calcium	25.4% 254mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	383% 3.45mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	390% 8.98mg	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	227% 1588mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	88.3% 1324mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	145% 16mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.24% 8.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Peanut Spread per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Peanut Spread:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, more Vitamin C and 135.2 times more Vitamin K than Peanut Spread.
• While 1 lb of Low Sugar Peanut Spread contains 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 34.9 times more Vitamin B3, 4.4 times more Vitamin B5, 3.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Peanut Spread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Peanut Spread:

• 1 pound of Frozen Chopped Broccoli has 47.4 times more Water than Peanut Spread.
• While 1 lb of Low Sugar Peanut Spread contains 1.3 times more Calcium, 20 times more Copper, 3.5 times more Iron, 9.1 times more Magnesium, 6.7 times more Manganese, 7 times more Phosphorus, 3.9 times more Potassium, 3.3 times more Selenium, 12.2 times more Sodium and 7.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Low Sugar Peanut Spread contains 25 times more Energy, 189.3 times more Fat, 232.3 times more Saturated Fat, 521.8 times more Omega 6, 3 times more Carbohydrate, 4.7 times more Sugars, 2.6 times more Fiber and 8.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Peanut Spread offer comparable quantities of Omega 3 per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6