Comparing Nutrients in 100 grams Dried Pilinuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dried Pilinuts	6%	92%	2%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Dried Pilinuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	24.8% 719kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	44.7% 7.6g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.06% 3.98g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	NA	1.02% 0.74g	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	NA	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.08g	g per day for Men 19-50 years
Fiber	NA	8.7% 3.3g	38g per day for Men 19-50 years
Protein	19.3% 11g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Dried Pilinuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.15% 0.093mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.24% 0.52mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	15.4% 0.2mg	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	27% 108μg	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	0.67% 0.6mg	72% 65mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Pilinuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14.5% 145mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	44% 3.53mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	72% 302mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	8.43% 0.19mg	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	82% 575mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	15% 507mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.075% 2.77g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dried Pilinuts vs Boiled Broccoli:

• Dried Pilinuts have 14.5 times more Vitamin B1 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 108.2 times more Vitamin C than Dried Pilinuts.
• Both Dried Pilinuts and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 100 g.
• Both Dried Pilinuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Dried Pilinuts vs Boiled Broccoli:

• Dried Pilinuts have 3.6 times more Calcium, 15.7 times more Copper, 5.3 times more Iron, 14.4 times more Magnesium, 11.9 times more Manganese, 8.6 times more Phosphorus, 1.7 times more Potassium and 6.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 13.7 times more Sodium and 32.2 times more Water than Dried Pilinuts.

Comparison of macro-nutrients per 100 grams:

• Dried Pilinuts have 20.5 times more Energy, 194 times more Fat, 394.7 times more Saturated Fat, 149.1 times more Omega 6 and 4.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Carbohydrate than Dried Pilinuts.
• Both Dried Pilinuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.