Comparing Nutrients in 7 ounces Boiled Broccoli VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Broccoli	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	176% 30g	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	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	11.4% 8.3g	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	0.22% 0.16g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 8g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	49% 18.7g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Oil-Roasted Peanuts	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	70.4% 0.91mg	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	59.5% 238μg	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	1.76% 1.6mg	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	19% 2.88mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	118% 1.06mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	159% 3.66mg	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	113% 788mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Oil-Roasted Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Oil-Roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Oil-Roasted Peanuts:

• 7 ounces of Boiled Broccoli have more Vitamin A, 1.4 times more Vitamin B2, 81.1 times more Vitamin C and more Vitamin K than Oil-Roasted Peanuts.
• While 7 oz of Oil-Roasted Peanuts no Salt contain 1.3 times more Vitamin B1, 25 times more Vitamin B3, 1.9 times more Vitamin B5, 2.3 times more Vitamin B6 and 4.8 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Oil-Roasted Peanuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Oil-Roasted Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Oil-Roasted Peanuts:

• 7 ounces of Boiled Broccoli have 6.8 times more Sodium and 61.6 times more Water than Oil-Roasted Peanuts.
• While 7 oz of Oil-Roasted Peanuts no Salt contain 1.5 times more Calcium, 8.7 times more Copper, 2.3 times more Iron, 8.4 times more Magnesium, 9.5 times more Manganese, 5.9 times more Phosphorus, 2.5 times more Potassium, 2.1 times more Selenium and 7.3 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 3.1 times more Omega 3 than Oil-Roasted Peanuts.
• While 7 oz of Oil-Roasted Peanuts no Salt contain 17.1 times more Energy, 128 times more Fat, 109.9 times more Saturated Fat, 296.1 times more Omega 6, 2.1 times more Carbohydrate, 3 times more Sugars, 2.8 times more Fiber and 11.8 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6