Comparing Nutrients in 7 ounces Oil Roasted Mixed Nuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Oil Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	41.5% 1205kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	125% 21.3g	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	38% 49.6g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 9.92g	NA	g per day for Men 19-50 years
Fiber	37% 14g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	63.3% 35.4g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 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	51.6% 206μg	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	1.32% 1.2mg	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	102% 15.2mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25.8% 258mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	128% 10.3mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	130% 546mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	185% 4.25mg	19.2% 0.44mg	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	123% 859mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	41.7% 1417mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	502% 276μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	82.4% 9.07mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Mixed Nuts VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Mixed Nuts versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Mixed Nuts vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Oil Roasted Mixed Nuts have 6.5 times more Vitamin B1, 4 times more Vitamin B2, 4.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.7 times more Vitamin B6, 1.9 times more Vitamin B9 and 5.8 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A and 66.8 times more Vitamin C than Lightly Salted Oil Roasted Mixed Nuts.
• 7 ounces of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Mixed Nuts vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Oil Roasted Mixed Nuts have 3.9 times more Calcium, 49.4 times more Copper, 8.5 times more Iron, 21.2 times more Magnesium, 9.6 times more Manganese, 8.8 times more Phosphorus, 5 times more Potassium, 198.7 times more Selenium, 13 times more Sodium and 16.3 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 28.8 times more Water than Lightly Salted Oil Roasted Mixed Nuts.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Mixed Nuts have 21.7 times more Energy, 416.7 times more Fat, 396.8 times more Saturated Fat, 826.9 times more Omega 6, 4.7 times more Carbohydrate, 3.5 times more Sugars, 2.4 times more Fiber and 5.8 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Omega 3 than Lightly Salted Oil Roasted Mixed Nuts.
• 7 ounces of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6