Comparing Nutrients in 5 ounces Broccoli VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Broccoli	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	1.66% 48kcal	25.4% 737kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	25.5% 8.16g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	39% 50.5g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	18% 13g	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	7.14% 4g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	34% 0.44mg	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	22.3% 89.3μg	21.3% 85μg	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	140% 126mg	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	7.37% 1.1mg	85.4% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	91% 0.82mg	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	13% 1.03mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	91% 2.1mg	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	13.4% 94mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.046% 1.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Broccoli vs Low Fat Peanut Butter:

• Raw Broccoli has more Vitamin A, 2 times more Vitamin B2, more Vitamin C and 169.3 times more Vitamin K than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 3.8 times more Vitamin B1, 22.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 11.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Reduced Fat Peanut Butter have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Broccoli as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Low Fat Peanut Butter:

• Raw Broccoli has 1.3 times more Calcium and 74.4 times more Water than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 11.8 times more Copper, 2.6 times more Iron, 8.1 times more Magnesium, 7 times more Manganese, 5.6 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium, 16.4 times more Sodium and 6.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.2 times more Omega 3 than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 15.3 times more Energy, 91.9 times more Fat, 50.5 times more Saturated Fat, 186.3 times more Omega 6, 5.4 times more Carbohydrate, 5.5 times more Sugars, 2 times more Fiber and 9.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.