Comparing Nutrients in 1 pound With Peanuts Dry Roasted Mixed Nuts with Salt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%
Broccoli	27%	8%	65%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts with Salt	Broccoli	Recommended Dietary Allowance
Energy	93% 2694kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	241% 233g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	92% 29.5g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	54% 0.86g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	281% 47.8g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	23% 30g	130g per day for Men 19-50 years
Sugars	30% 21.8g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	107% 41g	31% 11.8g	38g per day for Men 19-50 years
Protein	140% 78.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts with Salt	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	61% 0.79mg	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	56.7% 227μg	71.4% 286μg	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	2% 1.8mg	450% 405mg	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	331% 49.6mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts with Salt	Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	645% 5.8mg	24.7% 0.22mg	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	210% 16.8mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	243% 1021mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	382% 8.8mg	41.4% 0.95mg	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	282% 1973mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	92% 3143mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	104% 1565mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	157% 17.2mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of With Peanuts Dry Roasted Mixed Nuts with Salt vs Broccoli:

• With Peanuts Dry Roasted Mixed Nuts with Salt have 2.8 times more Vitamin B1, 1.7 times more Vitamin B2, 7.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 14 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B9, 223 times more Vitamin C and 7.9 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for With Peanuts Dry Roasted Mixed Nuts with Salt vs Broccoli:

• With Peanuts Dry Roasted Mixed Nuts with Salt have 1.5 times more Calcium, 26.1 times more Copper, 5.1 times more Iron, 10.7 times more Magnesium, 9.2 times more Manganese, 6.6 times more Phosphorus, 2.2 times more Potassium, 3 times more Selenium, 10.5 times more Sodium and 9.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 51 times more Water than With Peanuts Dry Roasted Mixed Nuts with Salt.

Comparison of macro-nutrients per 1 pound:

• With Peanuts Dry Roasted Mixed Nuts with Salt have 17.5 times more Energy, 139.1 times more Fat, 57 times more Saturated Fat, 3 times more Omega 3, 215 times more Omega 6, 3.8 times more Carbohydrate, 2.8 times more Sugars, 3.5 times more Fiber and 6.1 times more Protein than Raw Broccoli.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.