Comparing Nutrients in 5 ounces Pinyon Pine Nuts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pinyon Pine Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	30.7% 892kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	89% 86.4g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	207% 35.3g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	40% 15g	11% 4.25g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.7% 6.2mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	19% 0.25mg	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	20.6% 82.2μg	33.3% 133μg	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	3.15% 2.83mg	108% 97mg	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	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	163% 1.47mg	5.67% 0.051mg	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	54.2% 4.34mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	79% 332mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	267% 6.14mg	15.8% 0.36mg	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	7.1% 49.6mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	6.8% 102mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	55% 6.07mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.23% 8.36g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Pinyon Pine Nuts versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pinyon Pine Nuts vs Frozen Broccoli Spears:

• 5 ounces of Pinyon Pine Nuts have 17.3 times more Vitamin B1, 2 times more Vitamin B2 and 9.5 times more Vitamin B3 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 34.2 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Frozen Broccoli Spears provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Pinyon Pine Nuts have insufficient amounts of Vitamin A
• Both Dried Pinyon Pine Nuts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pinyon Pine Nuts vs Frozen Broccoli Spears:

• 5 ounces of Pinyon Pine Nuts have 28.8 times more Copper, 4.3 times more Iron, 14.6 times more Magnesium, 16.9 times more Manganese, 2.5 times more Potassium, 4.2 times more Sodium and 12.6 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 5.1 times more Calcium, 1.7 times more Phosphorus and 15.3 times more Water than Dried Pinyon Pine Nuts.
• 5 ounces of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pinyon Pine Nuts have 21.7 times more Energy, 179.4 times more Fat, 180.3 times more Saturated Fat, 6.3 times more Omega 3, 672.5 times more Omega 6, 3.6 times more Carbohydrate, 3.6 times more Fiber and 3.8 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6