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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Oil-roasted Spanish Peanuts	Broccoli Raab	Recommended Dietary Allowance
Energy	28.3% 821kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	33.5% 10.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	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	19% 24.7g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	33% 12.6g	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 Spanish Peanuts	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	37.4% 0.45mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	44.7% 179μg	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	0% 0mg	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	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Broccoli Raab	Recommended Dietary Allowance
Calcium	14% 142mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	40.4% 3.23mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	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	78.4% 549mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.068% 2.52g	3.55% 131g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oil-roasted Spanish Peanuts 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 Spanish Peanuts vs Broccoli Raab:

• 5 ounces of Oil-roasted Spanish Peanuts have 2 times more Vitamin B1, 12.2 times more Vitamin B3, 4.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 1.5 times more Vitamin B2 and more Vitamin C than Oil-roasted Spanish Peanuts.
• 5 ounces of Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A and Vitamin C
• Both Oil-roasted Spanish Peanuts 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 Spanish Peanuts vs Broccoli Raab:

• 5 ounces of Oil-roasted Spanish Peanuts have 15.7 times more Copper, 7.6 times more Magnesium, 6 times more Manganese, 5.3 times more Phosphorus, 4 times more Potassium, 7.5 times more Selenium and 2.6 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 5.5 times more Sodium and 52 times more Water than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Broccoli Raab contain similar levels of Calcium and Iron per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil-roasted Spanish Peanuts have 26.3 times more Energy, 100.1 times more Fat, 91 times more Saturated Fat, 586.1 times more Omega 6, 6.1 times more Carbohydrate, 3.3 times more Fiber and 8.8 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 18.9 times more Omega 3 than Oil-roasted Spanish Peanuts.
• 5 ounces of Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6