Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Frozen Chopped Broccoli	Peanut Spread	Recommended Dietary Allowance
Energy	1.27% 37kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	135% 23g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	12.4% 9g	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	29% 11g	38g per day for Men 19-50 years
Protein	7.1% 4g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Peanut Spread	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	51.4% 0.67mg	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	51% 204μg	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	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	11.5% 1.73mg	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Peanut Spread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	120% 1.08mg	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	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	122% 2.8mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.074% 2.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Peanut Spread per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Peanut Spread:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C and 135.2 times more Vitamin K than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B2, 34.9 times more Vitamin B3, 4.4 times more Vitamin B5, 3.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 6.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Peanut Spread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Peanut Spread:

• 5 ounces of Frozen Chopped Broccoli have 47.4 times more Water than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 1.3 times more Calcium, 20 times more Copper, 3.5 times more Iron, 9.1 times more Magnesium, 6.7 times more Manganese, 7 times more Phosphorus, 3.9 times more Potassium, 3.3 times more Selenium, 12.2 times more Sodium and 7.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Low Sugar Peanut Spread contain 25 times more Energy, 189.3 times more Fat, 232.3 times more Saturated Fat, 521.8 times more Omega 6, 3 times more Carbohydrate, 4.7 times more Sugars, 2.6 times more Fiber and 8.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Peanut Spread offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6