Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Frozen Chopped Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	1.27% 37kcal	30.7% 892kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	89% 86.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	69.7% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	5.2% 6.78g	21% 27.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	40% 15g	38g per day for Men 19-50 years
Protein	7.1% 4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	38.7% 6.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	163% 1.47mg	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	14.4% 1.15mg	54.2% 4.34mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	79% 332mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	26% 890mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	6.8% 102mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	55% 6.07mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pinyon Pine Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Pinyon Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Frozen Chopped Broccoli have 52 times more Vitamin A, 1.3 times more Vitamin B5 and 28.2 times more Vitamin C than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 23.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 9.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pinyon Pine Nuts provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Pinyon Pine Nuts have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Frozen Chopped Broccoli have 7 times more Calcium, 1.4 times more Phosphorus and 15.5 times more Water than Pinyon Pine Nuts.
• While 5 oz of Dried Pinyon Pine Nuts contain 27.2 times more Copper, 3.8 times more Iron, 13 times more Magnesium, 14.7 times more Manganese, 3 times more Potassium, 3 times more Sodium and 8.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Pinyon Pine Nuts contain 24.2 times more Energy, 210.3 times more Fat, 213.1 times more Saturated Fat, 7.5 times more Omega 3, 802.6 times more Omega 6, 4 times more Carbohydrate, 3.6 times more Fiber and 4.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6