Comparing Nutrients in 1 pound With Peanuts Oil Roasted Mixed Nuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	95% 2753kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	252% 245g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	123% 39.5g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	387% 65.7g	1.36% 0.23g	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	25% 32.6g	130g per day for Men 19-50 years
Sugars	26% 19g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.36g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	162% 91g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.4% 0.86mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.4% 0.89mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	103% 5.17mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	69.8% 0.91mg	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	122% 490μg	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	327% 294mg	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	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 26μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	53% 531mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	457% 4.1mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	402% 9.25mg	38.3% 0.88mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	84.3% 2867mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	139% 15.2mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.25% 9.43g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of With Peanuts Oil Roasted Mixed Nuts vs Boiled Broccoli:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 3 times more Vitamin B1, 1.6 times more Vitamin B2, 13.9 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B9, 129.8 times more Vitamin C and 24.8 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for With Peanuts Oil Roasted Mixed Nuts vs Boiled Broccoli:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.9 times more Calcium, 14.9 times more Copper, 3.9 times more Iron, 10.9 times more Magnesium, 10.5 times more Manganese, 6.8 times more Phosphorus, 2.2 times more Potassium, 21.2 times more Selenium and 7.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 8.2 times more Sodium and 42.9 times more Water than With Peanuts Oil Roasted Mixed Nuts no Salt.

Comparison of macro-nutrients per 1 pound:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 17.3 times more Energy, 131.6 times more Fat, 110.3 times more Saturated Fat, 284.2 times more Omega 6, 2.9 times more Carbohydrate, 3 times more Sugars, 2.1 times more Fiber and 8.4 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Omega 3 and more Fructose than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.