Comparing Nutrients in 5 ounces Boiled Broccoli VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Boiled Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	207% 35.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	21% 27.4g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	40% 15g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	12% 0.16mg	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	38.3% 153μg	20.6% 82.2μg	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	102% 92mg	3.15% 2.83mg	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	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	163% 1.47mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	267% 6.14mg	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	13.6% 95mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.23% 8.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Pinyon Pine Nuts:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 32.5 times more Vitamin C than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 19.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 7.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Pinyon Pine Nuts:

• Boiled and Drained Broccoli has 5 times more Calcium, 1.9 times more Phosphorus and 15.1 times more Water than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 17 times more Copper, 4.6 times more Iron, 11.1 times more Magnesium, 22.3 times more Manganese, 2.1 times more Potassium, 1.8 times more Sodium and 9.5 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Dried Pinyon Pine Nuts contain 18 times more Energy, 148.7 times more Fat, 118.7 times more Saturated Fat, 6.6 times more Omega 3, 487.9 times more Omega 6, 2.7 times more Carbohydrate, 3.2 times more Fiber and 4.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.