Comparing Nutrients in 7 ounces Dry-roasted Peanuts VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Dry-roasted Peanuts	Broccoli Raab	Recommended Dietary Allowance
Energy	40% 1165kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	48% 15.3g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.5% 42g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	13.4% 9.72g	1.04% 0.75g	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	0.47% 0.34g	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	% 0g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 9.72g	% 0.22g	g per day for Men 19-50 years
Fiber	44% 16.7g	14% 5.36g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.5mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	26% 0.34mg	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	48% 192μg	41% 165μg	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	44.5% 40mg	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	65.2% 9.8mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Broccoli Raab	Recommended Dietary Allowance
Calcium	11.5% 115mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	9.26% 0.083mg	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	39% 3.14mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	34% 0.78mg	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	103% 720mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	37% 1258mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry-roasted Peanuts versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dry-roasted Peanuts vs Broccoli Raab:

• 7 ounces of Dry-roasted Peanuts have 1.5 times more Vitamin B2, 11.8 times more Vitamin B3, 3.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 3 times more Vitamin E than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, more Vitamin C and more Vitamin K than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry-roasted Peanuts, no salt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dry-roasted Peanuts vs Broccoli Raab:

• 7 ounces of Dry-roasted Peanuts have 10.2 times more Copper, 8.1 times more Magnesium, 4.5 times more Manganese, 5 times more Phosphorus, 3.2 times more Potassium, 9.3 times more Selenium and 3.6 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.9 times more Calcium, 1.4 times more Iron, 5.5 times more Sodium and 51.1 times more Water than Dry-roasted Peanuts, no salt.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry-roasted Peanuts have 26.7 times more Energy, 101.3 times more Fat, 93 times more Saturated Fat, 335 times more Omega 6, 7.5 times more Carbohydrate, 12.9 times more Sugars, 3.1 times more Fiber and 7.7 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 7.3 times more Omega 3 than Dry-roasted Peanuts, no salt.
• 7 ounces of Dry-roasted Peanuts provide inadequate amounts of Omega 3
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6