Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS With Peanuts Dry Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%

Macro Nutrients

	Frozen Broccoli Spears	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	2% 57.5kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	40.3% 13g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	23.6% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	13% 9.53g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	47% 18g	38g per day for Men 19-50 years
Protein	11% 6.07g	61.3% 34.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	58.3% 9.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	45% 0.59mg	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	46.6% 187μg	25% 99μg	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	151% 136mg	0.88% 0.79mg	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	18% 2.68mg	145% 21.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	21.3% 25.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	With Peanuts Dry Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	282% 2.54mg	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	18% 1.43mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	106% 447mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	167% 3.84mg	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	16.7% 117mg	123% 863mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	40.4% 1375mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	45.6% 685mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	68.6% 7.54mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.094% 3.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS With Peanuts Dry Roasted Mixed Nuts with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.9 times more Vitamin B9, 170.8 times more Vitamin C and 7.9 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 10.2 times more Vitamin B3, 5 times more Vitamin B5, 1.7 times more Vitamin B6 and 8.1 times more Vitamin E than Frozen Broccoli Spears.
• 7 ounces of With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as With Peanuts Dry Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs With Peanuts Dry Roasted Mixed Nuts with Salt:

• 7 ounces of Frozen Broccoli Spears have 51.7 times more Water than With Peanuts Dry Roasted Mixed Nuts with Salt.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 1.7 times more Calcium, 35.5 times more Copper, 5.1 times more Iron, 14.1 times more Magnesium, 7.6 times more Manganese, 7.4 times more Phosphorus, 2.8 times more Potassium, 3.9 times more Selenium, 20.3 times more Sodium and 11.2 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of With Peanuts Dry Roasted Mixed Nuts with Salt contain 20.5 times more Energy, 151.3 times more Fat, 125 times more Saturated Fat, 1.5 times more Omega 3, 284.7 times more Omega 6, 4.7 times more Carbohydrate, 3.3 times more Sugars, 3 times more Fiber and 5.7 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6