Comparing Nutrients in 7 ounces Broccoli VS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Oil Roasted Mixed Nuts no Peanuts	9%	77%	14%

Macro Nutrients

	Broccoli	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	56.4% 18g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	31% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	34% 44g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	28.7% 11g	38g per day for Men 19-50 years
Protein	10% 5.6g	55% 30.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	27.5% 0.36mg	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	31.3% 125μg	27.8% 111μg	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	197% 177mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Oil Roasted Mixed Nuts no Peanuts	Recommended Dietary Allowance
Calcium	9.33% 93mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	396% 3.56mg	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% 1.45mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	133% 3.07mg	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	18.7% 131mg	127% 891mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	84% 9.25mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Oil Roasted Mixed Nuts no Peanuts:

• Raw Broccoli has 31 times more Vitamin A and 178.4 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 7.1 times more Vitamin B1, 4.2 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Broccoli as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Oil Roasted Mixed Nuts no Peanuts:

• Raw Broccoli has 3 times more Sodium and 28.3 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.
• While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.3 times more Calcium, 36.6 times more Copper, 3.5 times more Iron, 12 times more Magnesium, 7.4 times more Manganese, 6.8 times more Phosphorus, 1.7 times more Potassium and 11.4 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Mixed Nuts no Salt and Peanuts contain 18.1 times more Energy, 151.8 times more Fat, 79.7 times more Saturated Fat, 4 times more Omega 3, 227.3 times more Omega 6, 3.4 times more Carbohydrate, 2.1 times more Fiber and 5.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.