Comparing Nutrients in 7 ounces Pine Nuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pine Nuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	46% 1336kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	11% 14.2g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	3.8% 2.76g	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	0.19% 0.14g	2.03% 1.47g	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	% 0.14g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 6.85g	% 0.16g	g per day for Men 19-50 years
Fiber	19.3% 7.34g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	48.5% 27g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	85.3% 25.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.5μg	53.6% 214μg	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	143% 129mg	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	123% 18.5mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	137% 11mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	16.7% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	14.5% 6.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1141mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pine Nuts vs Boiled Broccoli:

• Dried Pine Nuts have 5.8 times more Vitamin B1, 1.8 times more Vitamin B2, 7.9 times more Vitamin B3 and 6.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 2 times more Vitamin B5, 2.1 times more Vitamin B6, 3.2 times more Vitamin B9, 81.1 times more Vitamin C and 2.6 times more Vitamin K than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pine Nuts vs Boiled Broccoli:

• Dried Pine Nuts have 21.7 times more Copper, 8.3 times more Iron, 12 times more Magnesium, 45.4 times more Manganese, 8.6 times more Phosphorus, 2 times more Potassium and 14.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Calcium, 2.3 times more Selenium, 20.5 times more Sodium and 39.1 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Pine Nuts have 19.2 times more Energy, 166.8 times more Fat, 62 times more Saturated Fat, 1.4 times more Omega 3, 650 times more Omega 6, 1.8 times more Carbohydrate, 2.6 times more Sugars and 5.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10.6 times more Fructose than Dried Pine Nuts.
• Both Dried Pine Nuts and Boiled and Drained Broccoli have similar amounts of Fiber per 7 oz.
• Both Dried Pine Nuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.