Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Pinyon Pine Nuts

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Energy	0.9% 26kcal	21.7% 629kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	63% 61g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	29.3% 9.38g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	146% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	15% 19.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	28% 10.7g	38g per day for Men 19-50 years
Protein	5% 2.8g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	104% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.54% 0.11mg	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	16.8% 67μg	14.5% 58μg	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	62.7% 56.4mg	2.22% 2mg	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	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pinyon Pine Nuts	Recommended Dietary Allowance
Calcium	5.6% 56mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	115% 1.04mg	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	10% 0.81mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	188% 4.33mg	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	7.14% 50mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	18.5% 628mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.8% 72mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.16% 5.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pinyon Pine Nuts per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Pinyon Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Pinyon Pine Nuts:

• 100 grams of Frozen Chopped Broccoli have 52 times more Vitamin A, 1.3 times more Vitamin B5 and 28.2 times more Vitamin C than Pinyon Pine Nuts.
• While 100 g of Dried Pinyon Pine Nuts contain 23.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 9.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pinyon Pine Nuts provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Pinyon Pine Nuts have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Dried Pinyon Pine Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Pinyon Pine Nuts:

• 100 grams of Frozen Chopped Broccoli have 7 times more Calcium, 1.4 times more Phosphorus and 15.5 times more Water than Pinyon Pine Nuts.
• While 100 g of Dried Pinyon Pine Nuts contain 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.
• 100 grams of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Dried Pinyon Pine Nuts contain 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.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6