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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	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	73% 71g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	31.6% 10g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0% 0g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	89.6% 15.2g	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	27.3% 35.4g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	10% 7.4g	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	0.078% 0.057g	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	% 0.16g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	26.5% 10g	11% 4.25g	38g per day for Men 19-50 years
Protein	45.2% 25.3g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.51mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	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	37% 147μg	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	0.94% 0.85mg	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	72.6% 11mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18.4% 184mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	6% 0.054mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	92% 7.34mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	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	87.7% 614mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	29.8% 1012mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	358% 197μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	59% 6.48mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	0.12% 4.47g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Frozen Chopped Broccoli per 5 oz

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

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

• 5 ounces of Oil Roasted Mixed Nuts have 6.7 times more Vitamin B1, 3.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 6.3 times more Vitamin E than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 52 times more Vitamin A and 94 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• 5 ounces of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Oil Roasted Mixed Nuts have 2.3 times more Calcium, 44.2 times more Copper, 6.4 times more Iron, 15.3 times more Magnesium, 7.3 times more Manganese, 8.7 times more Phosphorus, 3.4 times more Potassium, 49.7 times more Selenium, 6 times more Sodium and 9.5 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 29 times more Water than Lightly Salted Oil Roasted Mixed Nuts.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Mixed Nuts have 23.3 times more Energy, 172.4 times more Fat, 162.3 times more Saturated Fat, 346.8 times more Omega 6, 5.2 times more Carbohydrate, 3.9 times more Sugars, 2.4 times more Fiber and 6.4 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Omega 3 than Lightly Salted Oil Roasted Mixed Nuts.
• 5 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6