Comparing Nutrients in 5 ounces With Peanuts Oil Roasted Mixed Nuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	29.7% 860kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	79% 76.5g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.3g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	121% 20.5g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	2.64% 1.9g	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	0% 0g	1.62% 1.18g	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	% 0g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 5.9g	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	11% 4.25g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	14% 0.18mg	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	29.4% 118μg	23.7% 95μg	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	0.79% 0.71mg	89% 80mg	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	74% 11mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16.6% 166mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	6% 0.054mg	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	46.2% 3.7mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	18% 0.42mg	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	92% 646mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of With Peanuts Oil Roasted Mixed Nuts vs Frozen Chopped Broccoli:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 3.6 times more Vitamin B1, 2 times more Vitamin B2, 16.4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6, 1.2 times more Vitamin B9 and 6.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 112.8 times more Vitamin C and 14.2 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for With Peanuts Oil Roasted Mixed Nuts vs Frozen Chopped Broccoli:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 2.1 times more Calcium, 23.9 times more Copper, 3.2 times more Iron, 12.7 times more Magnesium, 6.9 times more Manganese, 9.1 times more Phosphorus, 3 times more Potassium, 12.1 times more Selenium and 7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.8 times more Sodium and 44 times more Water than With Peanuts Oil Roasted Mixed Nuts no Salt.

Comparison of macro-nutrients per 5 ounces:

• With Peanuts Oil Roasted Mixed Nuts no Salt have 23.3 times more Energy, 186 times more Fat, 198 times more Saturated Fat, 467.6 times more Omega 6, 4.4 times more Carbohydrate, 3.1 times more Sugars, 2.3 times more Fiber and 7.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Omega 3 and more Fructose than With Peanuts Oil Roasted Mixed Nuts no Salt.
• Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.