Comparing Nutrients in 7 ounces Broccoli VS Dried Pilinuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dried Pilinuts	6%	92%	2%

Macro Nutrients

	Broccoli	Dried Pilinuts	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	49.2% 1427kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	163% 158g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	193% 62g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	88.8% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	6.08% 7.9g	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	NA	38g per day for Men 19-50 years
Protein	10% 5.6g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dried Pilinuts	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	17.6% 0.23mg	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	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	197% 177mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Dried Pilinuts	Recommended Dietary Allowance
Calcium	9.33% 93mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	211% 1.9mg	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	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	200% 4.6mg	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	163% 1141mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	29.6% 1006mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.15% 5.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Dried Pilinuts:

• Raw Broccoli has 15.5 times more Vitamin A, 1.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.5 times more Vitamin B6 and 148.7 times more Vitamin C than Dried Pilinuts.
• While Dried Pilinuts contain 12.9 times more Vitamin B1 than Raw Broccoli.
• Both Raw Broccoli and Dried Pilinuts have similar amounts of Vitamin B5 and Vitamin B9 per 7 oz.
• Both Raw Broccoli as well as Dried Pilinuts have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Dried Pilinuts:

• Raw Broccoli has 11 times more Sodium and 32.2 times more Water than Dried Pilinuts.
• While Dried Pilinuts contain 3.1 times more Calcium, 19.6 times more Copper, 4.8 times more Iron, 14.4 times more Magnesium, 11 times more Manganese, 8.7 times more Phosphorus, 1.6 times more Potassium and 7.2 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.7 times more Carbohydrate than Dried Pilinuts.
• While Dried Pilinuts contain 21.1 times more Energy, 215 times more Fat, 273.5 times more Saturated Fat, 155.2 times more Omega 6 and 3.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dried Pilinuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.