Comparing Nutrients in 300 calories Oil Roasted Mixed Nuts VS Frozen Chopped Broccoli

Weight per 300 calories

• Oil Roasted Mixed Nuts: 49.4g
• Frozen Chopped Broccoli: 1154g

Oil Roasted Mixed Nuts have 23.3 times more energy per 100g than Frozen Chopped Broccoli. It has very high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Oil Roasted Mixed Nuts or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oil Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25.5% 24.7g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	11% 3.53g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0% 0g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	31.3% 5.3g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.5% 12.4g	42.4% 55g	130g per day for Men 19-50 years
Sugars	3.55% 2.57g	21.5% 15.6g	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	0.027% 0.02g	13.2% 9.58g	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	% 0.054g	% 8.65g	g per day for Men 19-50 years
Sucrose	% 2.47g	NA	g per day for Men 19-50 years
Fiber	9.23% 3.5g	91% 34.6g	38g per day for Men 19-50 years
Protein	15.8% 8.83g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.055% 0.49μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.18% 0.99mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	115% 1.5mg	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	13% 51.4μg	193% 773μg	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	0.33% 0.3mg	723% 651mg	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	25.3% 3.8mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.43% 64.3mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	48.7% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	32% 2.56mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	147% 3.4mg	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	30.6% 214mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	125% 68.7μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.7mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.26mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.042% 1.56g	28.5% 1055g	3700g per day for Men 19-50 years

Oil Roasted Mixed Nuts VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Mixed Nuts or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Oil Roasted Mixed Nuts vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 1214 times more Vitamin A, 3.5 times more Vitamin B1, 7 times more Vitamin B2, 5.5 times more Vitamin B3, 10.7 times more Vitamin B5, 8.5 times more Vitamin B6, 15 times more Vitamin B9, 2194.5 times more Vitamin C and 3.7 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• 300 calories of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Lightly Salted Oil Roasted Mixed Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oil Roasted Mixed Nuts vs Frozen Chopped Broccoli:

• 300 calories of Oil Roasted Mixed Nuts have 1.9 times more Copper and 2.1 times more Selenium than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain 10.1 times more Calcium, 3.7 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus, 6.9 times more Potassium, 3.9 times more Sodium, 2.5 times more Zinc and 677.9 times more Water than Lightly Salted Oil Roasted Mixed Nuts.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oil Roasted Mixed Nuts have 7.4 times more Fat, 7 times more Saturated Fat and 14.9 times more Omega 6 than Frozen Chopped Broccoli.
• While 300 kcal of Frozen Chopped Broccoli, Unprepared contain more Omega 3, 4.5 times more Carbohydrate, 6 times more Sugars, 484.4 times more Fructose, 9.9 times more Fiber and 3.7 times more Protein than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Frozen Chopped Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 300 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6