Comparing Nutrients in 5 ounces Dry-roasted Peanuts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Dry-roasted Peanuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	28.7% 832kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	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	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	% 6.95g	% 0.21g	g per day for Men 19-50 years
Fiber	31.3% 12g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	24% 0.31mg	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	34.4% 137μg	25% 101μg	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% 0mg	58.3% 52.4mg	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	46.6% 7mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	12% 0.11mg	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	28% 2.24mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	23.4% 0.54mg	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	73.5% 515mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry-roasted Peanuts versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry-roasted Peanuts vs Cooked Broccoli Raab:

• 5 ounces of Dry-roasted Peanuts have 1.4 times more Vitamin B2, 7.1 times more Vitamin B3, 2.3 times more Vitamin B5, 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.9 times more Vitamin E than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Vitamin A, more Vitamin C and more Vitamin K than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Cooked Broccoli Raab provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry-roasted Peanuts, no salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry-roasted Peanuts vs Cooked Broccoli Raab:

• 5 ounces of Dry-roasted Peanuts have 5.7 times more Copper, 1.2 times more Iron, 6.6 times more Magnesium, 4.7 times more Manganese, 4.4 times more Phosphorus, 1.8 times more Potassium, 7.2 times more Selenium and 5.1 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 2 times more Calcium, 9.3 times more Sodium and 50.5 times more Water than Dry-roasted Peanuts, no salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry-roasted Peanuts have 23.5 times more Energy, 95.5 times more Fat, 86.8 times more Saturated Fat, 313.4 times more Omega 6, 6.8 times more Carbohydrate, 7.9 times more Sugars, 3 times more Fiber and 6.4 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 7.7 times more Omega 3 than Dry-roasted Peanuts, no salt.
• 5 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6