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Comparing Nutrients in 100 grams BroccoliVS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Oil Roasted Mixed Nuts no Peanuts
9%
77%
14%
100 g ▼

Macro Nutrients

1.17%34kcal
Energy
21.2%615kcal
34 kcalvs615 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.38%0.37g
Fat
58%56g
0.37 gvs56 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.36%0.11g
Saturated Fat
28.4%9.1g
0.11 gvs9.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.94%0.063g
Omega 3
15.6%0.25g
0.063 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g
Omega 6
65.5%11g
0.049 gvs11 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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5.1%6.64g
Carbohydrate
17%22.3g
6.64 gvs22.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.34%1.7g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.7 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.94%0.68g
Fructose
NA
≤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]
0.68 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.49g
Glucose
NA
0.49 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.1g
Sucrose
NA
0.1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.84%2.6g
Fiber
14.5%5.5g
2.6 gvs5.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.04%2.82g
Protein
27.7%15.5g
2.82 gvs15.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

3.44%31μg
Vitamin A
0.11%1μg
RAE, retinol activity equivalents
31 μgvs1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.9%0.071mg
Vitamin B1
42%0.5mg
Thiamine
0.071 mgvs0.5 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9%0.12mg
Vitamin B2
37.4%0.49mg
Riboflavin
0.12 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4%0.64mg
Vitamin B3
12.3%1.96mg
Niacin, nicotinic acid, niacinamide
0.64 mgvs1.96 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.5%0.57mg
Vitamin B5
19.2%0.96mg
Pantothenic acid
0.57 mgvs0.96 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.5%0.18mg
Vitamin B6
14%0.18mg
Pyridoxine
0.18 mgvs0.18 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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15.8%63μg
Vitamin B9
14%56μg
Folates and Folic Acid
63 μgvs56 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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99%89.2mg
Vitamin C
0.56%0.5mg
Ascorbic acid
89.2 mgvs0.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.2%0.78mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.78 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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84.7%102μg
Vitamin K
NA
Phytomenadione or phylloquinone
102 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.7%47mg
Calcium
10.6%106mg
47 mgvs106 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.44%0.049mg
Copper
199%1.8mg
0.049 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.13%0.73mg
Iron
32%2.57mg
0.73 mgvs2.57 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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5%21mg
Magnesium
59.8%251mg
21 mgvs251 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.13%0.21mg
Manganese
67.3%1.55mg
0.21 mgvs1.55 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.43%66mg
Phosphorus
64%449mg
66 mgvs449 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.3%316mg
Potassium
16%544mg
316 mgvs544 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.55%2.5μg
Selenium
NA
2.5 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.2%33mg
Sodium
0.73%11mg
33 mgvs11 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.73%0.41mg
Zinc
42.4%4.66mg
0.41 mgvs4.66 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.4%89.3g
Water
0.085%3.15g
89.3 gvs3.15 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Broccoli vs Oil Roasted Mixed Nuts no Peanuts:
Comparing minerals per 100 grams for Broccoli vs Oil Roasted Mixed Nuts no Peanuts:
Comparison of macro-nutrients per 100 grams:



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