Comparing Nutrients in 300 calories With Peanuts Dry Roasted Mixed Nuts VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• With Peanuts Dry Roasted Mixed Nuts: 49.4g
• Cooked Chopped Frozen Broccoli: 1071g

With Peanuts Dry Roasted Mixed Nuts have 21.7 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 300 calories - With Peanuts Dry Roasted Mixed Nuts or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts	12%	74%	14%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.96g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.8g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.52% 11g	44% 57.3g	130g per day for Men 19-50 years
Sugars	3.4% 2.47g	21.7% 15.8g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.47g	NA	g per day for Men 19-50 years
Fiber	8.32% 3.16g	84.6% 32g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.2% 0.2mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.07mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	107% 1.4mg	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	7.4% 29.7μg	150% 600μg	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	0.44% 0.4mg	477% 430mg	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	20% 3.03mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.94% 5.93μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.3% 43mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	83.5% 0.75mg	40.5% 0.36mg	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	23% 1.84mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	104% 2.4mg	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	31% 216mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	8.36% 4.6μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 1.98mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	0.028% 1.05g	26.3% 972g	3700g per day for Men 19-50 years

With Peanuts Dry Roasted Mixed Nuts VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - With Peanuts Dry Roasted Mixed Nuts or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of With Peanuts Dry Roasted Mixed Nuts vs Cooked Chopped Frozen Broccoli:

• 300 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 4 times more Vitamin B1, 4.4 times more Vitamin B2, 1.6 times more Vitamin B3, 7.8 times more Vitamin B6, 20.2 times more Vitamin B9, 1086.6 times more Vitamin C, 4.7 times more Vitamin E and 159.2 times more Vitamin K than With Peanuts Dry Roasted Mixed Nuts no Salt.
• 300 calories of With Peanuts Dry Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both With Peanuts Dry Roasted Mixed Nuts no Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for With Peanuts Dry Roasted Mixed Nuts vs Cooked Chopped Frozen Broccoli:

• 300 calories of With Peanuts Dry Roasted Mixed Nuts have 2.1 times more Copper than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 8.2 times more Calcium, 3.5 times more Iron, 1.9 times more Manganese, 2.4 times more Phosphorus, 4.8 times more Potassium, 1.6 times more Selenium, 59.6 times more Sodium, 1.5 times more Zinc and 923.3 times more Water than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium per 300 calories.
• 300 calories of With Peanuts Dry Roasted Mixed Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of With Peanuts Dry Roasted Mixed Nuts have 20.6 times more Fat, 20.5 times more Saturated Fat and 34.6 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 11.1 times more Omega 3, 5.2 times more Carbohydrate, 6.4 times more Sugars, 10.2 times more Fiber and 3.4 times more Protein than With Peanuts Dry Roasted Mixed Nuts no Salt.
• Both With Peanuts Dry Roasted Mixed Nuts and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of With Peanuts Dry Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 300 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6