Comparing Nutrients in 7 ounces Pine Nuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pine Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	46% 1336kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	140% 136g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	30.4% 9.72g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	387% 65.8g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	9.83% 7.12g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.7% 0.45mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.4% 8.7mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	89% 107μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	759% 17.5mg	25.4% 0.58mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	35% 1185mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	116% 12.8mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	4.9% 181g	3700g per day for Men 19-50 years

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

• Dried Pine Nuts have 6.9 times more Vitamin B1, 2.4 times more Vitamin B2, 9.3 times more Vitamin B3 and 7.6 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.4 times more Vitamin B6, 2 times more Vitamin B9, 70.5 times more Vitamin C and 1.5 times more Vitamin K than Dried Pine Nuts.
• Both Dried Pine Nuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 7 oz.
• Both Dried Pine Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pine Nuts vs Frozen Chopped Broccoli:

• Dried Pine Nuts have 34.8 times more Copper, 6.8 times more Iron, 13.9 times more Magnesium, 29.9 times more Manganese, 11.5 times more Phosphorus, 2.8 times more Potassium and 13.4 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.5 times more Calcium, 4 times more Selenium, 12 times more Sodium and 40.1 times more Water than Dried Pine Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Pine Nuts have 25.9 times more Energy, 235.8 times more Fat, 111.3 times more Saturated Fat, 1.6 times more Omega 3, 1069.4 times more Omega 6, 2.7 times more Carbohydrate, 2.7 times more Sugars, 1.2 times more Fiber and 4.9 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.9 times more Fructose than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.