Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Peanut Spread

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Peanut Spread: 77g

Low Sugar Peanut Spread has 23.2 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is very high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Peanut Spread?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Peanut Spread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	24.6% 7.86g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	8.42% 11g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	6.74% 4.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	141% 53.6g	15.8% 6g	38g per day for Men 19-50 years
Protein	99% 55.4g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Peanut Spread	Recommended Dietary Allowance
Vitamin A	101% 911μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	28% 0.36mg	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	250% 1000μg	27.7% 111μg	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	796% 716mg	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	157% 23.6mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Peanut Spread	Recommended Dietary Allowance
Calcium	59% 589mg	5.54% 55.4mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	65% 0.58mg	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	136% 11mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	66% 1.52mg	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	125% 875mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.04% 1.5g	3700g per day for Men 19-50 years

Cooked Chopped Frozen Broccoli VS Peanut Spread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Peanut Spread?

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Peanut Spread:

• 500 calories of Cooked Chopped Frozen Broccoli have more Vitamin A, 11 times more Vitamin B1, 15.4 times more Vitamin B2, 5.2 times more Vitamin B5, 6.4 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 3.8 times more Vitamin E and 3408.6 times more Vitamin K than Peanut Spread.
• While 500 kcal of Low Sugar Peanut Spread contain 1.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 500 calories of Peanut Spread have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Peanut Spread:

• 500 calories of Cooked Chopped Frozen Broccoli have 10.6 times more Calcium, 5 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 3.3 times more Phosphorus, 4 times more Potassium, 1.8 times more Selenium, 1.9 times more Zinc and 1091.2 times more Water than Peanut Spread.
• Both Cooked Chopped Frozen Broccoli and Peanut Spread contain similar levels of Copper and Sodium per 500 calories.
• 500 calories of Peanut Spread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Chopped Frozen Broccoli have 10.7 times more Omega 3, 8.7 times more Carbohydrate, 5.4 times more Sugars, 8.9 times more Fiber and 2.9 times more Protein than Peanut Spread.
• While 500 kcal of Low Sugar Peanut Spread contain 19.7 times more Fat, 24.5 times more Saturated Fat and 53.6 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Peanut Spread offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6
• 500 calories of Peanut Spread provide inadequate amounts of Omega 3 and Carbohydrate