Comparing Nutrients in 1 pound Broccoli VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Broccoli	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	5.3% 154kcal	96% 2790kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	129% 41.2g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	70.6% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	297% 50.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	77.7% 101g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	65.7% 25g	38g per day for Men 19-50 years
Protein	23% 12.8g	126% 70.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	87.3% 4.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	63% 0.82mg	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	71.4% 286μg	63.5% 254μg	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	450% 405mg	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	23.6% 3.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	21.3% 213mg	48% 481mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	905% 8.14mg	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	41.4% 3.3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	305% 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	42.8% 299mg	291% 2037mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	NA	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	192% 21mg	11mg per day for Men 19-50 years
Water	11% 405g	0.39% 14.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Oil Roasted Mixed Nuts no Peanuts:

• Raw Broccoli has 31 times more Vitamin A and 178.4 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 7.1 times more Vitamin B1, 4.2 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Broccoli as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Oil Roasted Mixed Nuts no Peanuts:

• Raw Broccoli has 3 times more Sodium and 28.3 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.3 times more Calcium, 36.6 times more Copper, 3.5 times more Iron, 12 times more Magnesium, 7.4 times more Manganese, 6.8 times more Phosphorus, 1.7 times more Potassium and 11.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Mixed Nuts no Salt and Peanuts contain 18.1 times more Energy, 151.8 times more Fat, 79.7 times more Saturated Fat, 4 times more Omega 3, 227.3 times more Omega 6, 3.4 times more Carbohydrate, 2.1 times more Fiber and 5.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.