Comparing Nutrients in 100 grams Oil-roasted Virginia Peanuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Broccoli	27%	8%	65%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Broccoli	Recommended Dietary Allowance
Energy	20% 578kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.6g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	NA	2.34% 1.7g	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	0.94% 0.68g	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	% 0.1g	g per day for Men 19-50 years
Fiber	23.4% 8.9g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	46% 26g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	13.5% 0.18mg	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	31.3% 125μg	15.8% 63μg	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% 0mg	99% 89.2mg	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	NA	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Broccoli	Recommended Dietary Allowance
Calcium	8.6% 86mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	5.44% 0.049mg	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	21% 1.67mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	9.13% 0.21mg	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	72.3% 506mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	19% 652mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	60% 6.62mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.059% 2.17g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil-roasted Virginia Peanuts vs Broccoli:

• Oil-roasted Virginia Peanuts have 3.9 times more Vitamin B1, 23 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A and more Vitamin C than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Raw Broccoli have similar amounts of Vitamin B2 per 100 g.
• Both Oil-roasted Virginia Peanuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oil-roasted Virginia Peanuts vs Broccoli:

• Oil-roasted Virginia Peanuts have 1.8 times more Calcium, 26 times more Copper, 2.3 times more Iron, 9 times more Magnesium, 9.6 times more Manganese, 7.7 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium and 16.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 5.5 times more Sodium and 41.2 times more Water than Oil-roasted Virginia Peanuts.

Comparison of macro-nutrients per 100 grams:

• Oil-roasted Virginia Peanuts have 17 times more Energy, 131.4 times more Fat, 55.7 times more Saturated Fat, 298.8 times more Omega 6, 3 times more Carbohydrate, 3.4 times more Fiber and 9.2 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 3.3 times more Omega 3 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.