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

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pinyon Pine Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	43% 1248kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	125% 121g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	290% 49.4g	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	29.5% 38.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	41% 23g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	206% 2.47mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.2% 8.67mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	28.8% 115μg	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	4.4% 3.97mg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	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	76% 6.07mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	25.4% 0.58mg	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	9.92% 69.5mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	9.53% 143mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	77.2% 8.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	4.9% 181g	3700g per day for Men 19-50 years

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

• Dried Pinyon Pine Nuts have 23.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 9.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.3 times more Vitamin B5 and 28.2 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Dried Pinyon Pine Nuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B6 and Vitamin B9 per 7 oz.
• Both Dried Pinyon 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 Pinyon Pine Nuts vs Frozen Chopped Broccoli:

• Dried Pinyon Pine Nuts have 27.2 times more Copper, 3.8 times more Iron, 13 times more Magnesium, 14.7 times more Manganese, 3 times more Potassium, 3 times more Sodium and 8.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7 times more Calcium, 1.4 times more Phosphorus and 15.5 times more Water than Dried Pinyon Pine Nuts.

Comparison of macro-nutrients per 7 ounces:

• Dried Pinyon Pine Nuts have 24.2 times more Energy, 210.3 times more Fat, 213.1 times more Saturated Fat, 7.5 times more Omega 3, 802.6 times more Omega 6, 4 times more Carbohydrate, 3.6 times more Fiber and 4.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Dried Pinyon Pine Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.