Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pinyon Pine Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	98% 2853kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	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	67.3% 87.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	94% 52.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Boiled Spears 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	470% 5.64mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	65.8% 263μg	34% 136μg	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	10% 9.07mg	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	NA	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

	Pinyon Pine Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	21.7% 0.2mg	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	173% 14mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	64% 1.47mg	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	22.7% 159mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Boiled Spears Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Pinyon Pine Nuts versus 1 lb of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Pinyon Pine Nuts has 22.6 times more Vitamin B1, 2.8 times more Vitamin B2, 9.5 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 51 times more Vitamin A, 1.3 times more Vitamin B5 and 20.1 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Pinyon Pine Nuts have insufficient amounts of Vitamin A
• Both Dried Pinyon Pine Nuts as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pinyon Pine Nuts vs Boiled Spears Frozen Broccoli:

• 1 pound of Pinyon Pine Nuts has 24.1 times more Copper, 5 times more Iron, 11.7 times more Magnesium, 13.3 times more Manganese, 3.5 times more Potassium, 3 times more Sodium and 14.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 6.4 times more Calcium, 1.6 times more Phosphorus and 15.4 times more Water than Dried Pinyon Pine Nuts.
• 1 pound of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pinyon Pine Nuts has 22.5 times more Energy, 554.4 times more Fat, 520.9 times more Saturated Fat, 18.7 times more Omega 3, 1914 times more Omega 6, 3.6 times more Carbohydrate, 3.6 times more Fiber and 3.7 times more Protein than Boiled Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6