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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	109% 106g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	114% 19.4g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	4.02% 2.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.92g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	69% 38.7g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	20% 0.26mg	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	29.8% 119μg	15% 59.5μg	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	1.76% 1.6mg	88.4% 79.6mg	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	81% 12mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	17.3% 173mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	9.5% 0.085mg	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	93% 7.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	225% 5.18mg	28% 0.64mg	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	124% 869mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	37.5% 1276mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.11% 4.23g	4.87% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 5.5 times more Vitamin B1, 4.9 times more Vitamin B2, 13.6 times more Vitamin B3, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and 4.6 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 50.1 times more Vitamin C and 7.3 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts no Salt.
• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 1.7 times more Calcium, 35.3 times more Copper, 6.1 times more Iron, 11.4 times more Magnesium, 8 times more Manganese, 8 times more Phosphorus, 3.6 times more Potassium, 4.9 times more Selenium and 13.5 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 42.6 times more Water than With Peanuts Dry Roasted Mixed Nuts no Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of With Peanuts Dry Roasted Mixed Nuts have 21.7 times more Energy, 486.4 times more Fat, 445 times more Saturated Fat, 2 times more Omega 3, 750.2 times more Omega 6, 4.2 times more Carbohydrate, 3.4 times more Sugars, 2.1 times more Fiber and 6.3 times more Protein than Boiled Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6