Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Broccoli	27%	8%	65%

Macro Nutrients

	Pinyon Pine Nuts	Broccoli	Recommended Dietary Allowance
Energy	98% 2853kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	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	67.3% 87.5g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	128% 48.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	94% 52.5g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine 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	470% 5.64mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	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	65.8% 263μg	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	10% 9.07mg	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	NA	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

	Pinyon Pine Nuts	Broccoli	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	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	22.7% 159mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	11% 405g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 17.5 times more Vitamin B1, 1.9 times more Vitamin B2 and 6.8 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 44.6 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Raw Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Dried Pinyon Pine Nuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Pinyon Pine Nuts have 21.1 times more Copper, 4.2 times more Iron, 11.1 times more Magnesium, 20.6 times more Manganese, 2 times more Potassium, 2.2 times more Sodium and 10.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Calcium, 1.9 times more Phosphorus and 15.1 times more Water than Dried Pinyon Pine Nuts.

Comparison of macro-nutrients per 1 pound:

• Dried Pinyon Pine Nuts have 18.5 times more Energy, 164.8 times more Fat, 82.3 times more Saturated Fat, 12.5 times more Omega 3, 507.8 times more Omega 6, 2.9 times more Carbohydrate, 4.1 times more Fiber and 4.1 times more Protein than Raw Broccoli.
• Both Dried Pinyon Pine Nuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.