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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Frozen Chopped Broccoli	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	1.27% 37kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	33.5% 10.7g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	142% 24g	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	19% 24.7g	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	33% 12.6g	38g per day for Men 19-50 years
Protein	7.1% 4g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oil-roasted Spanish Peanuts	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	37.4% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	23.7% 95μg	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	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	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	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14% 142mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	104% 0.94mg	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	40.4% 3.23mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	10% 71mg	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.068% 2.52g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has more Vitamin A and more Vitamin C than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 6 times more Vitamin B1, 31.8 times more Vitamin B3, 5 times more Vitamin B5, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Oil-roasted Spanish Peanuts have similar amounts of Vitamin B2 per 5 oz.
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Oil-roasted Spanish Peanuts:

• Frozen Chopped Broccoli, Unprepared has 4 times more Sodium and 51.4 times more Water than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 1.8 times more Calcium, 17.4 times more Copper, 2.8 times more Iron, 9.3 times more Magnesium, 8 times more Manganese, 7.7 times more Phosphorus, 3.7 times more Potassium, 2.7 times more Selenium and 4.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 10.5 times more Omega 3 than Oil-roasted Spanish Peanuts.
• While Oil-roasted Spanish Peanuts contain 22.3 times more Energy, 169.1 times more Fat, 171.7 times more Saturated Fat, 548.3 times more Omega 6, 3.7 times more Carbohydrate, 3 times more Fiber and 10 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Oil-roasted Spanish Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.