Comparing Nutrients in 1 kilogram Boiled BroccoliVS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Oil Roasted Mixed Nuts no Peanuts

77%

14%

1 kg ▼

Macro Nutrients

Boiled Broccolivs Oil Roasted Mixed Nuts no Peanuts

12%350kcal

Energy

212%6150kcal

350 kcalvs6150 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

4.23%4.1g

Fat

579%562g

4.1 gvs562 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

2.47%0.79g

Saturated Fat

284%91g

0.79 gvs91 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

74.4%1.2g

Omega 3

156%2.5g

1.2 gvs2.5 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

3%0.51g

Omega 6

655%111g

0.51 gvs111 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

55.2%71.8g

Carbohydrate

171%223g

71.8 gvs223 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

19%14g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

14 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

10.2%7.4g

Fructose

≤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]

7.4 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

%4.9g

Glucose

4.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

%0.8g

Sucrose

0.8 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

87%33g

Fiber

145%55g

33 gvs55 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

42.5%24g

Protein

277%155g

24 gvs155 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled Broccolivs Oil Roasted Mixed Nuts no Peanuts

85.6%770μg

Vitamin A

1.1%10μg

RAE, retinol activity equivalents

770 μgvs10 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

52.5%0.63mg

Vitamin B1

420%5.04mg

Thiamine

0.63 mgvs5.04 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

95%1.23mg

Vitamin B2

374%4.86mg

Riboflavin

1.23 mgvs4.86 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

34.6%5.53mg

Vitamin B3

123%19.6mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs19.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

123%6.16mg

Vitamin B5

192%9.6mg

Pantothenic acid

6.16 mgvs9.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

154%2mg

Vitamin B6

138%1.8mg

Pyridoxine

2 mgvs1.8 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

270%1080μg

Vitamin B9

140%560μg

Folates and Folic Acid

1080 μgvs560 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

721%649mg

Vitamin C

5.56%5mg

Ascorbic acid

649 mgvs5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

97%14.5mg

Vitamin E

Tocopherols and Tocotrienols

14.5 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

1176%1411μg

Vitamin K

Phytomenadione or phylloquinone

1411 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Boiled Broccolivs Oil Roasted Mixed Nuts no Peanuts

40%400mg

Calcium

106%1060mg

400 mgvs1060 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

67.8%0.61mg

Copper

1994%18mg

0.61 mgvs18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

1%40μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

40 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

83.8%6.7mg

Iron

321%25.7mg

6.7 mgvs25.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

50%210mg

Magnesium

598%2510mg

210 mgvs2510 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

84.3%1.94mg

Manganese

673%15.5mg

1.94 mgvs15.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

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 .

Find Vegetables rich in Molybdenum

96%670mg

Phosphorus

641%4490mg

670 mgvs4490 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

86%2930mg

Potassium

160%5440mg

2930 mgvs5440 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

29%16μg

Selenium

16 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

27.3%410mg

Sodium

7.33%110mg

410 mgvs110 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

41%4.5mg

Zinc

424%46.6mg

4.5 mgvs46.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

24%893g

Water

0.85%31.5g

893 gvs31.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Oil Roasted Mixed Nuts no Peanuts:

Boiled and Drained Broccoli has 77 times more Vitamin A, 1.9 times more Vitamin B9 and 129.8 times more Vitamin C than Oil Roasted Mixed Nuts no Salt and Peanuts.
While Oil Roasted Mixed Nuts no Salt and Peanuts contain 8 times more Vitamin B1, 4 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Oil Roasted Mixed Nuts no Salt and Peanuts have similar amounts of Vitamin B6 per 1 kg.
Both Boiled and Drained Broccoli as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Oil Roasted Mixed Nuts no Peanuts:

Boiled and Drained Broccoli has 3.7 times more Sodium and 28.3 times more Water than Oil Roasted Mixed Nuts no Salt and Peanuts.
While Oil Roasted Mixed Nuts no Salt and Peanuts contain 2.7 times more Calcium, 29.4 times more Copper, 3.8 times more Iron, 12 times more Magnesium, 8 times more Manganese, 6.7 times more Phosphorus, 1.9 times more Potassium and 10.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

Oil Roasted Mixed Nuts no Salt and Peanuts contain 17.6 times more Energy, 137 times more Fat, 115 times more Saturated Fat, 2.1 times more Omega 3, 218.4 times more Omega 6, 3.1 times more Carbohydrate, 1.7 times more Fiber and 6.5 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Oil Roasted Mixed Nuts no Salt and Peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Boiled BroccoliVS Frozen Chopped BroccoliOil Roasted Mixed Nuts no PeanutsVS Frozen Chopped BroccoliBoiled BroccoliVS Unflavored Wheat-based Formulated with SaltOil Roasted Mixed Nuts no PeanutsVS Unflavored Wheat-based Formulated with Salt

Compare Foods

Comparing Nutrients in 1 kilogram Boiled BroccoliVS Oil Roasted Mixed Nuts no Peanuts

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: