Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Frozen Broccoli Spears	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	2% 57.5kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	69.6% 67.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	107% 18g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	25.4% 18.4g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	11% 6.07g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Low Fat Peanut Butter	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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	47.3% 0.62mg	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	0% 0mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	128% 1.15mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	127% 2.93mg	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	105% 732mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	39% 1328mg	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	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.064% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Low Fat Peanut Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Low Fat Peanut Butter:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 1.9 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin C and 169 times more Vitamin K than Low Fat Peanut Butter.
• While 7 oz of Reduced Fat Peanut Butter contain 3.8 times more Vitamin B1, 31.6 times more Vitamin B3, 4.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 6.7 times more Vitamin E than Frozen Broccoli Spears.
• 7 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Low Fat Peanut Butter:

• 7 ounces of Frozen Broccoli Spears have 75.5 times more Water than Low Fat Peanut Butter.
• While 7 oz of Reduced Fat Peanut Butter contain 16.1 times more Copper, 2.6 times more Iron, 10.6 times more Magnesium, 5.8 times more Manganese, 6.3 times more Phosphorus, 2.7 times more Potassium, 3.9 times more Selenium, 31.8 times more Sodium and 8.2 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Low Fat Peanut Butter contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 2.4 times more Omega 3 than Low Fat Peanut Butter.
• While 7 oz of Reduced Fat Peanut Butter contain 17.9 times more Energy, 100 times more Fat, 110.8 times more Saturated Fat, 246.8 times more Omega 6, 6.7 times more Carbohydrate, 6.3 times more Sugars, 1.7 times more Fiber and 8.5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6