Comparing Nutrients in 1 pound Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	95% 2753kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	252% 245g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	123% 39.5g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	387% 65.7g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.4% 95g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	26% 19g	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	% 19g	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	162% 91g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	45.4% 0.59mg	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	94% 376μg	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	2.5% 2.27mg	202% 182mg	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	236% 35.5mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	53% 531mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	457% 4.1mg	17% 0.15mg	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	148% 12mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	402% 9.25mg	44% 1mg	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	295% 2068mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	139% 15.2mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.25% 9.43g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Lightly Salted Oil Roasted Mixed Nuts with Peanuts versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Cooked Chopped Frozen Broccoli:

• 1 pound of Lightly Salted Oil Roasted Mixed Nuts with Peanuts has 3.4 times more Vitamin B1, 2.4 times more Vitamin B2, 16.8 times more Vitamin B3, 4.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.5 times more Vitamin B9 and 5.9 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 80.2 times more Vitamin C and 15.5 times more Vitamin K than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• 1 pound of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Cooked Chopped Frozen Broccoli:

• 1 pound of Lightly Salted Oil Roasted Mixed Nuts with Peanuts has 3.5 times more Calcium, 26.7 times more Copper, 4.3 times more Iron, 17.6 times more Magnesium, 9.1 times more Manganese, 9.3 times more Phosphorus, 4.5 times more Potassium, 48.4 times more Selenium, 14.6 times more Sodium and 12 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 43.6 times more Water than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lightly Salted Oil Roasted Mixed Nuts with Peanuts has 21.7 times more Energy, 449.6 times more Fat, 483.9 times more Saturated Fat, 2 times more Omega 3, 1115 times more Omega 6, 3.9 times more Carbohydrate, 2.8 times more Sugars, 2.3 times more Fiber and 6.5 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6