Comparing Nutrients in 5 ounces Boiled Broccoli VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Boiled Broccoli	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	33.5% 10.7g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	142% 24g	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	19% 24.7g	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	33% 12.6g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oil-roasted Spanish Peanuts	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	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	28% 0.36mg	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	44.7% 179μg	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	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	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	104% 0.94mg	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	145% 3.34mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.068% 2.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Oil-roasted Spanish Peanuts:

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B2 and more Vitamin C than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 5 times more Vitamin B1, 27 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Oil-roasted Spanish Peanuts have similar amounts of Vitamin B9 per 5 oz.
• Both Boiled and Drained Broccoli as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Oil-roasted Spanish Peanuts:

• Boiled and Drained Broccoli has 6.8 times more Sodium and 50.1 times more Water than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 2.5 times more Calcium, 10.8 times more Copper, 3.4 times more Iron, 8 times more Magnesium, 12.1 times more Manganese, 5.8 times more Phosphorus, 2.6 times more Potassium, 4.7 times more Selenium and 4.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 11.9 times more Omega 3 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 16.5 times more Energy, 119.6 times more Fat, 95.6 times more Saturated Fat, 333.3 times more Omega 6, 2.4 times more Carbohydrate, 2.7 times more Fiber and 11.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Oil-roasted Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.