Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Frozen Broccoli Spears	Pine Nuts	Recommended Dietary Allowance
Energy	4.54% 132kcal	105% 3053kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	320% 310g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	69.4% 22.2g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	46.5% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	885% 150g	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	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	36% 13.6g	44% 16.8g	38g per day for Men 19-50 years
Protein	24.8% 14g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pine Nuts	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	195% 58.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 426μg	38.6% 154μg	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	344% 310mg	4.03% 3.63mg	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	41% 6.12mg	282% 42.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pine Nuts	Recommended Dietary Allowance
Calcium	18.6% 186mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	667% 6mg	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	41% 3.27mg	314% 25mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	1736% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	33% 15μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38.2% 268mg	373% 2608mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	79.6% 2708mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	266% 29.3mg	11mg per day for Men 19-50 years
Water	11% 411g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pine Nuts per 1 lb

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

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs Pine Nuts:

• 1 pound of Frozen Broccoli Spears has 57 times more Vitamin A, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9, 85.4 times more Vitamin C and 1.9 times more Vitamin K than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 5.1 times more Vitamin B1, 2 times more Vitamin B2, 9.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.9 times more Vitamin E than Frozen Broccoli Spears.
• 1 pound of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Dried Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Pine Nuts:

• 1 pound of Frozen Broccoli Spears has 2.6 times more Calcium, 2.7 times more Selenium and 39.7 times more Water than Pine Nuts.
• While 1 lb of Dried Pine Nuts contains 36.8 times more Copper, 7.7 times more Iron, 15.7 times more Magnesium, 34.4 times more Manganese, 9.7 times more Phosphorus, 2.4 times more Potassium and 19 times more Zinc than Frozen Broccoli Spears.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Pine Nuts contains 23.2 times more Energy, 201.1 times more Fat, 94.2 times more Saturated Fat, 1.3 times more Omega 3, 895.9 times more Omega 6, 2.4 times more Carbohydrate, 2.4 times more Sugars and 4.5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pine Nuts offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6