Comparing Nutrients in 1 pound Oil Roasted Mixed Nuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Broccoli	27%	8%	65%

Macro Nutrients

	Oil Roasted Mixed Nuts	Broccoli	Recommended Dietary Allowance
Energy	95% 2753kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	101% 32.4g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	287% 48.8g	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	87.2% 113g	23% 30g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	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	0.25% 0.18g	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	% 0.5g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 22.7g	% 0.45g	g per day for Men 19-50 years
Fiber	84.8% 32.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	145% 81g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.07mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.75mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	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	118% 472μg	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	3.02% 2.72mg	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	232% 35mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Broccoli	Recommended Dietary Allowance
Calcium	59% 590mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	846% 7.6mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	297% 1247mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	423% 9.72mg	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	281% 1964mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	95% 3239mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	1147% 631μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	43.2% 649mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	11% 405g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Mixed Nuts have 5 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3, 2 times more Vitamin B6, 1.7 times more Vitamin B9 and 9.8 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A and 148.7 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts and Raw Broccoli have similar amounts of Vitamin B5 per 1 lb.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Lightly Salted Oil Roasted Mixed Nuts have 2.8 times more Calcium, 34.3 times more Copper, 7.1 times more Iron, 13.1 times more Magnesium, 10.2 times more Manganese, 6.6 times more Phosphorus, 2.3 times more Potassium, 55.6 times more Selenium, 4.3 times more Sodium and 11.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 28.3 times more Water than Lightly Salted Oil Roasted Mixed Nuts.

Comparison of macro-nutrients per 1 pound:

• Lightly Salted Oil Roasted Mixed Nuts have 17.9 times more Energy, 135.1 times more Fat, 62.7 times more Saturated Fat, 219.4 times more Omega 6, 3.8 times more Carbohydrate, 3.1 times more Sugars, 2.7 times more Fiber and 6.3 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.