Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS With Peanuts Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
With Peanuts Oil Roasted Mixed Nuts	12%	75%	13%

Macro Nutrients

	Frozen Chopped Broccoli	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	169% 28.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	32% 41.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	11.4% 8.24g	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	2.27% 1.65g	0% 0g	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	% 1.5g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.24g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	36.6% 14g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	53.7% 0.7mg	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	33.2% 133μg	41% 165μg	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	124% 112mg	1.1% 0.99mg	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	16% 2.42mg	103% 15.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	With Peanuts Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	11% 111mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	200% 1.8mg	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	20% 1.6mg	64.7% 5.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	176% 4.05mg	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	14% 99mg	129% 905mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	122% 67.3μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.11% 4.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS With Peanuts Oil Roasted Mixed Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of With Peanuts Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs With Peanuts Oil Roasted Mixed Nuts:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 112.8 times more Vitamin C and 14.2 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts.
• While 7 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 3.6 times more Vitamin B1, 2 times more Vitamin B2, 16.4 times more Vitamin B3, 4.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 6.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and With Peanuts Oil Roasted Mixed Nuts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of With Peanuts Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as With Peanuts Oil Roasted Mixed Nuts no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs With Peanuts Oil Roasted Mixed Nuts:

• 7 ounces of Frozen Chopped Broccoli have 44 times more Water than With Peanuts Oil Roasted Mixed Nuts.
• While 7 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 2.1 times more Calcium, 23.9 times more Copper, 3.2 times more Iron, 12.7 times more Magnesium, 6.9 times more Manganese, 9.1 times more Phosphorus, 3 times more Potassium, 12.1 times more Selenium and 7 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 1.3 times more Omega 3 than With Peanuts Oil Roasted Mixed Nuts.
• While 7 oz of With Peanuts Oil Roasted Mixed Nuts no Salt contain 23.3 times more Energy, 186 times more Fat, 198 times more Saturated Fat, 467.6 times more Omega 6, 4.4 times more Carbohydrate, 3.1 times more Sugars, 2.3 times more Fiber and 7.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6