Comparing Nutrients in 1 pound Broccoli VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Broccoli	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	5.3% 154kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	453% 77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	61% 79g	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	106% 40.4g	38g per day for Men 19-50 years
Protein	23% 12.8g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	89.3% 1.16mg	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	143% 572μg	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	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	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 Spanish Peanuts	Recommended Dietary Allowance
Calcium	21.3% 213mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	333% 3mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	464% 10.7mg	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	251% 1755mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	11% 405g	0.22% 8.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Oil-roasted Spanish Peanuts:

• Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B2 and more Vitamin C than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 4.5 times more Vitamin B1, 23.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Oil-roasted Spanish Peanuts:

• Raw Broccoli has 5.5 times more Sodium and 50.2 times more Water than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 2.1 times more Calcium, 13.5 times more Copper, 3.1 times more Iron, 8 times more Magnesium, 11.2 times more Manganese, 5.9 times more Phosphorus, 2.5 times more Potassium, 3 times more Selenium and 4.9 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 6.3 times more Omega 3 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 17 times more Energy, 132.5 times more Fat, 66.3 times more Saturated Fat, 346.9 times more Omega 6, 2.6 times more Carbohydrate, 3.4 times more Fiber and 9.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Oil-roasted Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.