Comparing Nutrients in 7 ounces Boiled Broccoli VS Pinyon Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pinyon Pine Nuts	7%	82%	11%

Macro Nutrients

	Boiled Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	43% 1248kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	125% 121g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	98% 1.56g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	290% 49.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	NA	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	56% 21.2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	206% 2.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	54.2% 8.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	17% 0.22mg	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	53.6% 214μg	28.8% 115μg	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	143% 129mg	4.4% 3.97mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	228% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	374% 8.6mg	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	19% 133mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	9.53% 143mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Pinyon Pine Nuts:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 1.9 times more Vitamin B9 and 32.5 times more Vitamin C than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 19.7 times more Vitamin B1, 1.8 times more Vitamin B2 and 7.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Pinyon Pine Nuts:

• Boiled and Drained Broccoli has 5 times more Calcium, 1.9 times more Phosphorus and 15.1 times more Water than Dried Pinyon Pine Nuts.
• While Dried Pinyon Pine Nuts contain 17 times more Copper, 4.6 times more Iron, 11.1 times more Magnesium, 22.3 times more Manganese, 2.1 times more Potassium, 1.8 times more Sodium and 9.5 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Dried Pinyon Pine Nuts contain 18 times more Energy, 148.7 times more Fat, 118.7 times more Saturated Fat, 6.6 times more Omega 3, 487.9 times more Omega 6, 2.7 times more Carbohydrate, 3.2 times more Fiber and 4.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Pinyon Pine Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.