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Comparing Nutrients in 1 kilogram BroccoliVS Boiled Peanuts with Salt

Macros Ratio

Protein Fat Carbs

Broccoli
27%
8%
65%
Boiled Peanuts with Salt
16%
59%
25%
1 kg ▼

Macro Nutrients

11.7%340kcal
Energy
110%3180kcal
340 kcalvs3180 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.7g
Fat
227%220g
3.7 gvs220 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.56%1.14g
Saturated Fat
95%30.6g
1.14 gvs30.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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39.4%0.63g
Omega 3
0.63%0.01g
0.63 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.9%0.49g
Omega 6
409%69.5g
0.49 gvs69.5 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51%66.4g
Carbohydrate
164%213g
66.4 gvs213 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.4%17g
Sugars
34%24.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17 gvs24.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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9.38%6.8g
Fructose
NA
≤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]
6.8 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.9g
Glucose
NA
4.9 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1g
Sucrose
NA
1 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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68.4%26g
Fiber
232%88g
26 gvs88 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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50.4%28g
Protein
241%135g
28 gvs135 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

34.4%310μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
310 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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59%0.71mg
Vitamin B1
216%2.6mg
Thiamine
0.71 mgvs2.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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90%1.17mg
Vitamin B2
48.5%0.63mg
Riboflavin
1.17 mgvs0.63 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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40%6.4mg
Vitamin B3
329%52.6mg
Niacin, nicotinic acid, niacinamide
6.4 mgvs52.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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115%5.73mg
Vitamin B5
165%8.25mg
Pantothenic acid
5.73 mgvs8.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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135%1.75mg
Vitamin B6
117%1.52mg
Pyridoxine
1.75 mgvs1.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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158%630μg
Vitamin B9
188%750μg
Folates and Folic Acid
630 μgvs750 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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991%892mg
Vitamin C
0%0mg
Ascorbic acid
892 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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52%7.8mg
Vitamin E
273%41mg
Tocopherols and Tocotrienols
7.8 mgvs41 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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847%1016μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1016 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

47%470mg
Calcium
55%550mg
470 mgvs550 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54.4%0.49mg
Copper
554%5mg
0.49 mgvs5 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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91%7.3mg
Iron
126%10mg
7.3 mgvs10 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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50%210mg
Magnesium
243%1020mg
210 mgvs1020 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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91%2.1mg
Manganese
445%10.2mg
2.1 mgvs10.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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 .

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94%660mg
Phosphorus
283%1980mg
660 mgvs1980 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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93%3160mg
Potassium
53%1800mg
3160 mgvs1800 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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45.5%25μg
Selenium
80%44μg
25 μgvs44 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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22%330mg
Sodium
501%7510mg
330 mgvs7510 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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37.3%4.1mg
Zinc
166%18.3mg
4.1 mgvs18.3 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%893g
Water
11.3%418g
893 gvs418 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Broccoli vs Boiled Peanuts with Salt:
Comparing minerals per 1 kilogram for Broccoli vs Boiled Peanuts with Salt:
Comparison of macro-nutrients per 1 kilogram:



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