Comparing Nutrients in 5 ounces Boiled Broccoli VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Boiled Broccoli	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	28.8% 835kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	116% 19.6g	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	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	16.4% 12g	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	0% 0g	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	% 6g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 5.94g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	30% 11.3g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	45.6% 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	38.3% 153μg	32.6% 130μg	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	0% 0mg	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	59.5% 8.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	0.11% 4.4μg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	111% 2.55mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.044% 1.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Chunk Style Peanut Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Chunk Style Peanut Butter:

• 5 ounces of Boiled Broccoli have more Vitamin A, more Vitamin C and 282.2 times more Vitamin K than Chunk Style Peanut Butter.
• While 5 oz of Chunk Style Peanut Butter contain 1.7 times more Vitamin B1, 24.8 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 4.3 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Chunk Style Peanut Butter provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Chunk Style Peanut Butter:

• 5 ounces of Boiled Broccoli have 2.4 times more Sodium and 78.3 times more Water than Chunk Style Peanut Butter.
• While 5 oz of Chunk Style Peanut Butter contain 9.5 times more Copper, 2.8 times more Iron, 7.6 times more Magnesium, 9.3 times more Manganese, 4.8 times more Phosphorus, 2.5 times more Potassium, 5.1 times more Selenium and 6.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Chunk Style Peanut Butter contain similar levels of Calcium per five ounces.
• Both Boiled and Drained Broccoli as well as Chunk Style Peanut Butter lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.5 times more Omega 3 than Chunk Style Peanut Butter.
• While 5 oz of Chunk Style Peanut Butter contain 16.8 times more Energy, 121.8 times more Fat, 96.3 times more Saturated Fat, 271.6 times more Omega 6, 3 times more Carbohydrate, 6.1 times more Sugars, 2.4 times more Fiber and 10.1 times more Protein than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6