Comparing Nutrients in 7 ounces Pine Nuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pine Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	46% 1336kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	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	20% 26g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 6.85g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	48.5% 27g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Pine 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	60% 0.72mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	20% 0.26mg	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	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	1.76% 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	123% 18.5mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	7.5% 0.067mg	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	137% 11mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	19.2% 0.44mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Pine 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 Pine Nuts vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Pine Nuts have 6.6 times more Vitamin B1, 2.8 times more Vitamin B2, 9.6 times more Vitamin B3 and 7.1 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A, 1.4 times more Vitamin B6, 1.6 times more Vitamin B9, 50.1 times more Vitamin C and 1.6 times more Vitamin K than Dried Pine Nuts.
• Both Pine Nuts and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Pine Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Pine 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 Pine Nuts vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Pine Nuts have 38.9 times more Copper, 9.1 times more Iron, 19.3 times more Magnesium, 39.5 times more Manganese, 11.7 times more Phosphorus, 4.2 times more Potassium and 23 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.1 times more Calcium and 39.8 times more Water than Dried Pine Nuts.
• 7 ounces of Pine Nuts lack sufficient amounts of Calcium
• Both Dried Pine Nuts as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pine Nuts have 24 times more Energy, 569.8 times more Fat, 272.2 times more Saturated Fat, 3.9 times more Omega 3, 2550 times more Omega 6, 2.4 times more Carbohydrate, 2.4 times more Sugars, 1.2 times more Fiber and 4.4 times more Protein than Cooked Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6