Comparing Nutrients in 1 pound With Peanuts Dry Roasted Mixed Nuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	95% 2753kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	250% 243g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	114% 36.3g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	260% 44.2g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.2% 102g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	31.3% 22.7g	9.2% 6.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 22.7g	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	36% 13.6g	38g per day for Men 19-50 years
Protein	158% 88.5g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	113% 1.36mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.8mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	176% 28.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.63mg	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	68% 272μg	107% 426μg	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	4.03% 3.63mg	344% 310mg	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	185% 28mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.4% 54.4μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	39.5% 395mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	766% 6.9mg	18% 0.16mg	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	211% 17mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	50.5% 1.16mg	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	284% 1987mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	85.8% 2917mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.26% 9.66g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts VS Frozen Broccoli Spears per 1 lb

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

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

• 1 pound of With Peanuts Dry Roasted Mixed Nuts has 4.2 times more Vitamin B1, 3.5 times more Vitamin B2, 13.5 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.5 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, 1.6 times more Vitamin B9, 85.4 times more Vitamin C and 8.5 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts no Salt.
• 1 pound of With Peanuts Dry Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for With Peanuts Dry Roasted Mixed Nuts vs Frozen Broccoli Spears:

• 1 pound of With Peanuts Dry Roasted Mixed Nuts has 2.1 times more Calcium, 42.2 times more Copper, 5.2 times more Iron, 14.2 times more Magnesium, 10.2 times more Manganese, 7.4 times more Phosphorus, 2.6 times more Potassium, 4.9 times more Selenium and 11.9 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 42.5 times more Water than With Peanuts Dry Roasted Mixed Nuts no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of With Peanuts Dry Roasted Mixed Nuts has 20.9 times more Energy, 157.4 times more Fat, 154 times more Saturated Fat, 263.6 times more Omega 6, 4.2 times more Carbohydrate, 3.4 times more Sugars, 2.1 times more Fiber and 6.4 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.5 times more Omega 3 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6