Comparing Nutrients in 100 grams With Peanuts Dry Roasted Mixed Nuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	21% 607kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	55% 53.5g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	57.4% 9.75g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	6.9% 5g	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	17% 6.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	35% 19.5g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	10% 0.13mg	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	15% 60μg	16.8% 67μg	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	0.89% 0.8mg	62.7% 56.4mg	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	41% 6.13mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.7% 87mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	4.22% 0.038mg	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	46.6% 3.73mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	12.8% 0.29mg	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	62.6% 438mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.058% 2.13g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: With Peanuts Dry Roasted Mixed Nuts VS Frozen Chopped Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of With Peanuts Dry Roasted Mixed Nuts versus 100 g of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of With Peanuts Dry Roasted Mixed Nuts vs Frozen Chopped Broccoli:

• 100 grams of With Peanuts Dry Roasted Mixed Nuts have 5.7 times more Vitamin B1, 4.2 times more Vitamin B2, 13.2 times more Vitamin B3, 2.8 times more Vitamin B6 and 5 times more Vitamin E than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 70.5 times more Vitamin C and 6.8 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of With Peanuts Dry Roasted Mixed Nuts have insufficient amounts of Vitamin A and Vitamin C
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for With Peanuts Dry Roasted Mixed Nuts vs Frozen Chopped Broccoli:

• 100 grams of With Peanuts Dry Roasted Mixed Nuts have 1.6 times more Calcium, 40 times more Copper, 4.6 times more Iron, 12.6 times more Magnesium, 8.9 times more Manganese, 8.8 times more Phosphorus, 3 times more Potassium, 3.3 times more Selenium and 8.5 times more Zinc than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 42.9 times more Water than With Peanuts Dry Roasted Mixed Nuts no Salt.

Comparison of macro-nutrients per 100 grams:

• 100 grams of With Peanuts Dry Roasted Mixed Nuts have 23.3 times more Energy, 184.5 times more Fat, 182 times more Saturated Fat, 314.6 times more Omega 6, 4.7 times more Carbohydrate, 3.7 times more Sugars, 2.1 times more Fiber and 6.9 times more Protein than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Omega 3 than With Peanuts Dry Roasted Mixed Nuts no Salt.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6