Comparing Nutrients in 7 ounces Chunk Style Peanut Butter VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Chunk Style Peanut Butter	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	40.3% 1169kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	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	33% 43g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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% 0g	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	% 8.37g	% 1.5g	g per day for Men 19-50 years
Sucrose	% 8.3g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	45.6% 183μg	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	0% 0mg	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	83.3% 12.5mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	8.38% 0.075mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 6.15μg	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	47% 3.77mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	90% 633mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	43.5% 1478mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.061% 2.26g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chunk Style Peanut Butter vs Frozen Chopped Broccoli:

• Chunk Style Peanut Butter has 2 times more Vitamin B1, 29.1 times more Vitamin B3, 4 times more Vitamin B5, 3.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 5.2 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin C and 162.2 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 7 oz.
• Both Chunk Style Peanut Butter 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 Chunk Style Peanut Butter vs Frozen Chopped Broccoli:

• Chunk Style Peanut Butter has 15.2 times more Copper, 2.3 times more Iron, 8.9 times more Magnesium, 6.1 times more Manganese, 6.4 times more Phosphorus, 3.5 times more Potassium, 2.9 times more Selenium and 5.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Sodium and 80.2 times more Water than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chunk Style Peanut Butter has 22.7 times more Energy, 172.2 times more Fat, 172.9 times more Saturated Fat, 446.9 times more Omega 6, 4.5 times more Carbohydrate, 6.2 times more Sugars, 2.7 times more Fiber and 8.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Omega 3 and more Fructose than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.