Comparing Nutrients in 500 calories Broccoli VS Chunk Style Peanut Butter

Weight per 500 calories

• Broccoli: 1471g
• Chunk Style Peanut Butter: 85g

Chunk Style Peanut Butter has 17.3 times more energy per unit of mass than Raw Broccoli, which is very high in comparison to other foods. Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Broccoli or Chunk Style Peanut Butter?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Broccoli	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	20% 6.46g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	4.14% 0.066g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	69% 11.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	14% 18.3g	130g per day for Men 19-50 years
Sugars	34.5% 25g	9.85% 7.14g	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	13.8% 10g	0% 0g	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	% 7.2g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 3.56g	g per day for Men 19-50 years
Fiber	101% 38.2g	18% 6.8g	38g per day for Men 19-50 years
Protein	74% 41.5g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	7.25% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	72.7% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	27.3% 0.35mg	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	232% 926μg	19.5% 78μg	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	1458% 1312mg	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	76.5% 11.5mg	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	69% 691mg	3.82% 38.2mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	54.5% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.066% 2.63μg	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	134% 10.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	32.3% 136mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	66.4% 1.53mg	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	139% 971mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	12.7% 6.96μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	0.96% 14.4mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	0.026% 0.97g	3700g per day for Men 19-50 years

Broccoli VS Chunk Style Peanut Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli or Chunk Style Peanut Butter?

Lets compare vitamin content per 500 calories of Broccoli vs Chunk Style Peanut Butter:

• 500 calories of Broccoli have more Vitamin A, 11.6 times more Vitamin B1, 18.3 times more Vitamin B2, 8.9 times more Vitamin B5, 7.3 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 3520.1 times more Vitamin K than Chunk Style Peanut Butter.
• Both Broccoli and Chunk Style Peanut Butter provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin C and Vitamin K
• Both Raw Broccoli as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli vs Chunk Style Peanut Butter:

• 500 calories of Broccoli have 18.1 times more Calcium, 1.5 times more Copper, 6.7 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 7.3 times more Potassium, 5.3 times more Selenium, 33.6 times more Sodium, 2.5 times more Zinc and 1357 times more Water than Chunk Style Peanut Butter.
• 500 calories of Chunk Style Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli have 14 times more Omega 3, 5.3 times more Carbohydrate, 3.5 times more Sugars, more Fructose, 5.6 times more Fiber and 2 times more Protein than Chunk Style Peanut Butter.
• While 500 kcal of Chunk Style Peanut Butter contain 7.8 times more Fat, 3.9 times more Saturated Fat and 16.3 times more Omega 6 than Raw Broccoli.
• Both Broccoli and Chunk Style Peanut Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Broccoli provide inadequate amounts of Omega 6
• 500 calories of Chunk Style Peanut Butter provide inadequate amounts of Omega 3