Comparing Nutrients in 7 ounces Boiled Broccoli VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Boiled Broccoli	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	69.6% 67.5g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	107% 18g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	25.4% 18.4g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	47.3% 0.62mg	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	29.8% 119μg	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	0% 0mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	128% 1.15mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	127% 2.93mg	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	105% 732mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	39% 1328mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Low Fat Peanut Butter:

• Boiled and Drained Broccoli has more Vitamin A, 2.1 times more Vitamin B2, 1.8 times more Vitamin B9, more Vitamin C and 235.2 times more Vitamin K than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 4.3 times more Vitamin B1, 26.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 6.2 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Low Fat Peanut Butter:

• Boiled and Drained Broccoli has 74.4 times more Water than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 9.5 times more Copper, 2.8 times more Iron, 8.1 times more Magnesium, 7.6 times more Manganese, 5.5 times more Phosphorus, 2.3 times more Potassium, 4.7 times more Selenium, 13.2 times more Sodium and 6.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Reduced Fat Peanut Butter have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 2.3 times more Omega 3 than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 14.9 times more Energy, 82.9 times more Fat, 72.9 times more Saturated Fat, 179 times more Omega 6, 5 times more Carbohydrate, 6.7 times more Sugars, 1.6 times more Fiber and 10.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.