Comparing Nutrients in 1 pound Oil Roasted Mixed Nuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Oil Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	95% 2753kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	101% 32.4g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0% 0g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	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	87.2% 113g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 22.7g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	145% 81g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	59% 590mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	846% 7.6mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	294% 23.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	297% 1247mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	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	281% 1964mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	1147% 631μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts vs Cooked Chopped Frozen Broccoli:

• 1 pound of Oil Roasted Mixed Nuts has 6.5 times more Vitamin B1, 4 times more Vitamin B2, 4.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 5.8 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A and 66.8 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• 1 pound of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Lightly Salted Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts vs Cooked Chopped Frozen Broccoli:

• 1 pound of Oil Roasted Mixed Nuts has 3.9 times more Calcium, 49.4 times more Copper, 8.5 times more Iron, 21.2 times more Magnesium, 9.6 times more Manganese, 8.8 times more Phosphorus, 5 times more Potassium, 198.7 times more Selenium, 13 times more Sodium and 16.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 28.8 times more Water than Lightly Salted Oil Roasted Mixed Nuts.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Mixed Nuts has 21.7 times more Energy, 416.7 times more Fat, 396.8 times more Saturated Fat, 826.9 times more Omega 6, 4.7 times more Carbohydrate, 3.5 times more Sugars, 2.4 times more Fiber and 5.8 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Omega 3 than Lightly Salted Oil Roasted Mixed Nuts.
• 1 pound of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6