Comparing Nutrients in 1 pound Boiled Peanuts with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Peanuts with Salt	16%	59%	25%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Peanuts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	49.7% 1442kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	43.3% 14g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	186% 31.5g	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	74% 96g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	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	105% 40g	36% 13.6g	38g per day for Men 19-50 years
Protein	109% 61.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Peanuts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	85% 340μg	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	0% 0mg	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	124% 18.6mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peanuts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25% 249mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	17% 0.15mg	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	57.3% 4.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	110% 463mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	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	128% 898mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	227% 3406mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	5.12% 190g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peanuts with Salt VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Peanuts with Salt 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 Boiled Peanuts with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Peanuts with Salt has 4.7 times more Vitamin B1, 11.5 times more Vitamin B3, 3 times more Vitamin B5, 1.3 times more Vitamin B9 and 3.1 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.3 times more Vitamin B2, more Vitamin C and more Vitamin K than Boiled Peanuts with Salt.
• Both Boiled Peanuts with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Boiled Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Peanuts with Salt 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 Boiled Peanuts with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Peanuts with Salt has 1.7 times more Calcium, 14.7 times more Copper, 1.7 times more Iron, 7.8 times more Magnesium, 4.6 times more Manganese, 4 times more Phosphorus, 1.3 times more Potassium, 6.3 times more Selenium, 68.3 times more Sodium and 6.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.2 times more Water than Boiled Peanuts with Salt.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Peanuts with Salt has 11.4 times more Energy, 183.4 times more Fat, 169.7 times more Saturated Fat, 534.9 times more Omega 6, 4 times more Carbohydrate, 1.7 times more Sugars, 2.9 times more Fiber and 4.4 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 42 times more Omega 3 than Boiled Peanuts with Salt.
• 1 pound of Boiled Peanuts with Salt provide inadequate amounts of Omega 3
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6