Comparing Nutrients in 1 pound Pine Nuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pine Nuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	105% 3053kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	885% 150g	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	45.6% 59.3g	25% 32.6g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 15.6g	% 0.36g	g per day for Men 19-50 years
Fiber	44% 16.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	111% 62g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	195% 58.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	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	4.03% 3.63mg	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	282% 42.3mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	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	314% 25mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	38.3% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 15μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	373% 2608mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pine Nuts vs Boiled Broccoli:

• Dried Pine Nuts have 5.8 times more Vitamin B1, 1.8 times more Vitamin B2, 7.9 times more Vitamin B3 and 6.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 3.2 times more Vitamin B9, 81.1 times more Vitamin C and 2.6 times more Vitamin K than Dried Pine Nuts.
• Both Dried Pine Nuts 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 Pine Nuts vs Boiled Broccoli:

• Dried Pine Nuts have 21.7 times more Copper, 8.3 times more Iron, 12 times more Magnesium, 45.4 times more Manganese, 8.6 times more Phosphorus, 2 times more Potassium and 14.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Calcium, 2.3 times more Selenium, 20.5 times more Sodium and 39.1 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 1 pound:

• Dried Pine Nuts have 19.2 times more Energy, 166.8 times more Fat, 62 times more Saturated Fat, 1.4 times more Omega 3, 650 times more Omega 6, 1.8 times more Carbohydrate, 2.6 times more Sugars and 5.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.6 times more Fructose than Dried Pine Nuts.
• Both Dried Pine Nuts and Boiled and Drained Broccoli have similar amounts of Fiber per 1 lb.
• Both Dried Pine Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.