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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%

Macro Nutrients

	Frozen Broccoli Spears	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	2% 57.5kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	49.7% 16g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	114% 19.4g	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	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	13.7% 9.92g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11% 6.07g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	With Peanuts Dry Roasted Mixed Nuts	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	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	77% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	55% 0.71mg	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	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	151% 136mg	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	18% 2.68mg	81% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	With Peanuts Dry Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	335% 3mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	225% 5.18mg	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	124% 869mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	37.5% 1276mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.11% 4.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS With Peanuts Dry Roasted Mixed Nuts 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 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:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.6 times more Vitamin B9, 85.4 times more Vitamin C and 8.5 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 4.2 times more Vitamin B1, 3.5 times more Vitamin B2, 13.5 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.5 times more Vitamin E than Frozen Broccoli Spears.
• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as With Peanuts Dry Roasted Mixed Nuts no 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:

• 7 ounces of Frozen Broccoli Spears have 42.5 times more Water than With Peanuts Dry Roasted Mixed Nuts.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 2.1 times more Calcium, 42.2 times more Copper, 5.2 times more Iron, 14.2 times more Magnesium, 10.2 times more Manganese, 7.4 times more Phosphorus, 2.6 times more Potassium, 4.9 times more Selenium and 11.9 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.5 times more Omega 3 than With Peanuts Dry Roasted Mixed Nuts.
• While 7 oz of With Peanuts Dry Roasted Mixed Nuts no Salt contain 20.9 times more Energy, 157.4 times more Fat, 154 times more Saturated Fat, 263.6 times more Omega 6, 4.2 times more Carbohydrate, 3.4 times more Sugars, 2.1 times more Fiber and 6.4 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6