Comparing Nutrients in 300 calories Broccoli VS Defatted Peanut Flour

Weight per 300 calories

• Broccoli: 882g
• Defatted Peanut Flour: 92g

Defatted Peanut Flour has 9.6 times more energy per unit of mass than Raw Broccoli, which is high in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Defatted Peanut Flour?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Broccoli	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	24.5% 32g	130g per day for Men 19-50 years
Sugars	20.7% 15g	10.4% 7.54g	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	8.28% 6g	NA	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	38% 14.5g	38g per day for Men 19-50 years
Protein	44.4% 25g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Defatted Peanut Flour	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	155% 24.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	35.6% 0.46mg	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	139% 556μg	57% 228μg	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	875% 787mg	0% 0mg	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	0.31% 0.046mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	41.5% 415mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	183% 1.65mg	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	80.5% 6.44mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	81% 339mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	195% 4.5mg	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	83% 582mg	100% 697mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	35% 1183mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	42.5% 4.68mg	11mg per day for Men 19-50 years
Water	21.3% 788g	0.19% 7.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Defatted Peanut Flour:

• Raw Broccoli has more Vitamin A, 2.3 times more Vitamin B2, 2 times more Vitamin B5, 3.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 150 times more Vitamin E and more Vitamin K than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 4.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Defatted Peanut Flour have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Broccoli as well as Defatted Peanut Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Defatted Peanut Flour:

• Raw Broccoli has 3.2 times more Calcium, 3.3 times more Iron, 2.4 times more Potassium, 3.4 times more Selenium, 1.8 times more Sodium and 110.1 times more Water than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 3.8 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Defatted Peanut Flour have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 6.5 times more Fat, 17.4 times more Saturated Fat, more Omega 3, 1.8 times more Carbohydrate, 2 times more Sugars and 1.6 times more Fiber than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 1.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Defatted Peanut Flour have similar amounts of Energy per 300 kcal.
• Both Raw Broccoli as well as Defatted Peanut Flour have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.