Comparing Nutrients in 5 ounces Pine Nuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pine Nuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	33% 954kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	276% 47g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	7.83% 10g	130g per day for Men 19-50 years
Sugars	7% 5.1g	2.7% 1.97g	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	0.14% 0.099g	1.45% 1.05g	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	% 0.099g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 4.9g	% 0.11g	g per day for Men 19-50 years
Fiber	14% 5.24g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61% 18.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	38.3% 153μg	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	1.26% 1.13mg	102% 92mg	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	88% 13.2mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	98% 7.84mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	12% 0.27mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.65μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	116% 815mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pine Nuts vs Boiled Broccoli:

• Dried Pine Nuts have 5.8 times more Vitamin B1, 1.8 times more Vitamin B2, 7.9 times more Vitamin B3 and 6.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 3.2 times more Vitamin B9, 81.1 times more Vitamin C and 2.6 times more Vitamin K than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Pine Nuts vs Boiled Broccoli:

• Dried Pine Nuts have 21.7 times more Copper, 8.3 times more Iron, 12 times more Magnesium, 45.4 times more Manganese, 8.6 times more Phosphorus, 2 times more Potassium and 14.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Calcium, 2.3 times more Selenium, 20.5 times more Sodium and 39.1 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 5 ounces:

• Dried Pine Nuts have 19.2 times more Energy, 166.8 times more Fat, 62 times more Saturated Fat, 1.4 times more Omega 3, 650 times more Omega 6, 1.8 times more Carbohydrate, 2.6 times more Sugars and 5.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.6 times more Fructose than Dried Pine Nuts.
• Both Dried Pine Nuts and Boiled and Drained Broccoli have similar amounts of Fiber per 5 oz.
• Both Dried Pine Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.