Comparing Nutrients in 500 calories Boiled Broccoli VS Defatted Peanut Flour

Weight per 500 calories

• Boiled Broccoli: 1429g
• Defatted Peanut Flour: 153g

Defatted Peanut Flour has 9.3 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Defatted Peanut Flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Boiled Broccoli	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	0.87% 0.84g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	41% 53g	130g per day for Men 19-50 years
Sugars	27.4% 20g	17.3% 12.6g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	63.6% 24g	38g per day for Men 19-50 years
Protein	60.7% 34g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Defatted Peanut Flour	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	89% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	83.8% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	59.3% 0.77mg	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	386% 1543μg	95% 379μg	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	1030% 927mg	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	138% 20.7mg	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	57% 571mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	306% 2.75mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	135% 566mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	326% 7.5mg	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	137% 957mg	166% 1162mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	58% 1972mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	19.7% 11μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	18.3% 275mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.32% 12g	3700g per day for Men 19-50 years

Boiled Broccoli VS Defatted Peanut Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Defatted Peanut Flour?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Defatted Peanut Flour:

• 500 calories of Boiled Broccoli have more Vitamin A, 2.4 times more Vitamin B2, 2.1 times more Vitamin B5, 3.7 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin C, 270.9 times more Vitamin E and more Vitamin K than Defatted Peanut Flour.
• While 500 kcal of Defatted Peanut Flour contain 5.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Defatted Peanut Flour provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Defatted Peanut Flour have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Defatted Peanut Flour:

• 500 calories of Boiled Broccoli have 2.7 times more Calcium, 3 times more Iron, 2.1 times more Potassium, 2.1 times more Selenium, 2.1 times more Sodium and 106.9 times more Water than Defatted Peanut Flour.
• While 500 kcal of Defatted Peanut Flour contain 3.2 times more Copper, 1.9 times more Magnesium and 2.7 times more Manganese than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Defatted Peanut Flour contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have more Omega 3, 1.9 times more Carbohydrate, 1.6 times more Sugars and 2 times more Fiber than Defatted Peanut Flour.
• While 500 kcal of Defatted Peanut Flour contain 2.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Defatted Peanut Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of Defatted Peanut Flour provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Defatted Peanut Flour provide inadequate amounts of Omega 6 in 500 calories.