Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Frozen Chopped Broccoli	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	176% 30g	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	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 8g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	49% 18.7g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Oil-roasted Peanuts with Dalt	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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	11% 111mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	118% 1.06mg	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	20% 1.6mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	113% 788mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Oil-roasted Peanuts with Dalt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Oil-roasted Peanuts with Dalt:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 70.5 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 1.6 times more Vitamin B1, 29.4 times more Vitamin B3, 4.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Oil-roasted Peanuts with Dalt:

• 7 ounces of Frozen Chopped Broccoli have 63.1 times more Water than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 14 times more Copper, 1.9 times more Iron, 9.8 times more Magnesium, 6.3 times more Manganese, 7.9 times more Phosphorus, 3.4 times more Potassium, 13.3 times more Sodium and 6.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Oil-roasted Peanuts with Dalt contain similar levels of Calcium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Omega 3 than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 23 times more Energy, 181 times more Fat, 196.7 times more Saturated Fat, 487.5 times more Omega 6, 3.2 times more Carbohydrate, 3.1 times more Sugars, 3.1 times more Fiber and 10 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6