Comparing Nutrients in 1 pound Peanuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Peanuts	17%	73%	10%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Peanuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	88.7% 2572kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	230% 223g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	415% 70.6g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	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	101% 38.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	209% 117g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Peanuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	161% 8.03mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	272% 1089μg	107% 426μg	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	344% 310mg	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	252% 37.8mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	41.7% 417mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	577% 5.2mg	18% 0.16mg	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	260% 20.8mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	181% 762mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	381% 8.77mg	50.5% 1.16mg	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	244% 1706mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	94% 3198mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	59.4% 32.7μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	5.44% 81.6mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.8% 29.5g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanuts VS Frozen Broccoli Spears per 1 lb

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

Lets compare vitamin content per 1 pound of Peanuts vs Frozen Broccoli Spears:

• 1 pound of Peanuts has 8.9 times more Vitamin B1, 26.1 times more Vitamin B3, 7.3 times more Vitamin B5, 2 times more Vitamin B6, 2.6 times more Vitamin B9 and 6.2 times more Vitamin E than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Vitamin A, more Vitamin C and more Vitamin K than Raw Peanuts.
• Both Peanuts and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Peanuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Peanuts vs Frozen Broccoli Spears:

• 1 pound of Peanuts has 2.2 times more Calcium, 31.8 times more Copper, 6.4 times more Iron, 10.5 times more Magnesium, 7.6 times more Manganese, 6.4 times more Phosphorus, 2.8 times more Potassium, 3.8 times more Selenium and 9.6 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 13.9 times more Water than Raw Peanuts.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peanuts has 19.6 times more Energy, 144.8 times more Fat, 120.8 times more Saturated Fat, 420.4 times more Omega 6, 3 times more Carbohydrate, 3.2 times more Sugars, 2.8 times more Fiber and 8.4 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 41.7 times more Omega 3 than Raw Peanuts.
• 1 pound of Peanuts provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6