Comparing Nutrients in 5 ounces Oil-roasted Peanuts with Dalt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Peanuts with Dalt	17%	73%	10%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Oil-roasted Peanuts with Dalt	Broccoli Raab	Recommended Dietary Allowance
Energy	29.3% 849kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	38.3% 12.3g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	8.17% 5.93g	0.74% 0.54g	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	0.16% 0.11g	0.33% 0.24g	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	% 0.11g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 0.16g	g per day for Men 19-50 years
Fiber	35% 13.3g	10% 3.83g	38g per day for Men 19-50 years
Protein	71% 39.7g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Peanuts with Dalt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	18.6% 0.24mg	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	42.5% 170μg	29.4% 118μg	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	32% 28.6mg	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	65.6% 9.84mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Peanuts with Dalt	Broccoli Raab	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	6.6% 0.06mg	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	27% 2.15mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	24.3% 0.56mg	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	80.4% 563mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	30.2% 454mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Peanuts with Dalt VS Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Oil-roasted Peanuts with Dalt vs Broccoli Raab:

• 5 ounces of Oil-roasted Peanuts with Dalt have 11.3 times more Vitamin B3, 3.7 times more Vitamin B5, 2.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 4.3 times more Vitamin E than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 25.3 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Salt.
• 5 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oil-roasted Peanuts with Salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil-roasted Peanuts with Dalt vs Broccoli Raab:

• 5 ounces of Oil-roasted Peanuts with Dalt have 12.7 times more Copper, 8 times more Magnesium, 4.7 times more Manganese, 5.4 times more Phosphorus, 3.7 times more Potassium, 3.3 times more Selenium, 9.7 times more Sodium and 4.3 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.8 times more Calcium, 1.4 times more Iron and 63.8 times more Water than Oil-roasted Peanuts with Salt.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil-roasted Peanuts with Dalt have 27.2 times more Energy, 107.1 times more Fat, 104.3 times more Saturated Fat, 521.2 times more Omega 6, 5.4 times more Carbohydrate, 11 times more Sugars, 3.5 times more Fiber and 8.8 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 5 times more Omega 3 than Oil-roasted Peanuts with Salt.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6