Comparing Nutrients in 100 grams Oil-Roasted Peanuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oil-Roasted Peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	20.7% 599kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	27% 8.7g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	89% 15g	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	11.7% 15.3g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	5.77% 4.18g	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	0.11% 0.08g	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	% 0.08g	% 0.75g	g per day for Men 19-50 years
Sucrose	% 4.03g	NA	g per day for Men 19-50 years
Fiber	24.7% 9.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	50% 28g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	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	7.1% 0.085mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.85% 0.089mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86.4% 14mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	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	30% 120μg	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	46% 6.9mg	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	59.2% 0.53mg	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	19% 1.52mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	80.2% 1.85mg	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	56.7% 397mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	6% 3.3μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.039% 1.45g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil-Roasted Peanuts vs Frozen Chopped Broccoli:

• Oil-Roasted Peanuts no Salt have 1.6 times more Vitamin B1, 29.4 times more Vitamin B3, 4.3 times more Vitamin B5, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 70.5 times more Vitamin C and more Vitamin K than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 100 g.
• Both Oil-Roasted Peanuts no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil-Roasted Peanuts vs Frozen Chopped Broccoli:

• Oil-Roasted Peanuts no Salt have 14 times more Copper, 1.9 times more Iron, 9.8 times more Magnesium, 6.3 times more Manganese, 7.9 times more Phosphorus, 3.4 times more Potassium and 6.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Sodium and 63.1 times more Water than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil-Roasted Peanuts no Salt have 23 times more Energy, 181 times more Fat, 197.4 times more Saturated Fat, 487.2 times more Omega 6, 3.2 times more Carbohydrate, 3.1 times more Sugars, 3.1 times more Fiber and 10 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.8 times more Omega 3 and 10.4 times more Fructose than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.