Comparing Nutrients in 300 calories Defatted Peanut Flour VS Broccoli

Weight per 300 calories

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

Defatted Peanut Flour has 9.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Defatted Peanut Flour	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.5% 0.64mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.8mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	119% 1.54mg	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	57% 228μg	139% 556μg	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% 0mg	875% 787mg	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	0.31% 0.046mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

• Defatted Peanut Flour has 4.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 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 .
• Both Defatted Peanut Flour and Raw Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Defatted Peanut Flour as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Defatted Peanut Flour has 3.8 times more Copper, 1.8 times more Magnesium, 2.4 times more Manganese and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 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 .
• Both Defatted Peanut Flour and Raw Broccoli have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Defatted Peanut Flour has 1.9 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 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 .
• Both Defatted Peanut Flour and Raw Broccoli have similar amounts of Energy per 300 kcal.
• Both Defatted Peanut Flour as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.