Comparing Nutrients in 100 grams Boiled Broccoli VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Boiled Broccoli	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	1.2% 35kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	18% 5.76g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	53.7% 9.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	27.4% 35.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	13% 9.28g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	24% 0.31mg	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	27% 108μg	15% 60μg	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	72% 65mg	0% 0mg	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	9.67% 1.45mg	60.3% 9.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	4% 40mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	64% 1.48mg	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	9.57% 67mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	19.7% 669mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Low Fat Peanut Butter:

• Boiled and Drained Broccoli has more Vitamin A, 2.1 times more Vitamin B2, 1.8 times more Vitamin B9, more Vitamin C and 235.2 times more Vitamin K than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 4.3 times more Vitamin B1, 26.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 6.2 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Low Fat Peanut Butter:

• Boiled and Drained Broccoli has 74.4 times more Water than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 9.5 times more Copper, 2.8 times more Iron, 8.1 times more Magnesium, 7.6 times more Manganese, 5.5 times more Phosphorus, 2.3 times more Potassium, 4.7 times more Selenium, 13.2 times more Sodium and 6.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Reduced Fat Peanut Butter have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 2.3 times more Omega 3 than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 14.9 times more Energy, 82.9 times more Fat, 72.9 times more Saturated Fat, 179 times more Omega 6, 5 times more Carbohydrate, 6.7 times more Sugars, 1.6 times more Fiber and 10.9 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.