Comparing Nutrients in 500 calories Roasted Macadamia Nuts VS Frozen Chopped Broccoli

Weight per 500 calories

• Roasted Macadamia Nuts: 69.6g
• Frozen Chopped Broccoli: 1923g

Roasted Macadamia Nuts have 27.6 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.

Which food has more nutrients per 500 calories - Roasted Macadamia Nuts or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Roasted Macadamia Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	54.6% 53g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	8.53% 0.14g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	5.34% 0.91g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.17% 9.3g	70.7% 92g	130g per day for Men 19-50 years
Sugars	3.98% 2.9g	36% 26g	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	0.067% 0.049g	22% 16g	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	% 0.049g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	14.7% 5.57g	152% 57.7g	38g per day for Men 19-50 years
Protein	9.7% 5.42g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.2% 0.49mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.66% 0.061mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.4% 0.42mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	192% 2.5mg	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	1.74% 6.96μg	322% 1288μg	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	0.54% 0.49mg	1205% 1085mg	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	2.65% 0.4mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.87% 48.7mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	81% 0.73mg	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	23% 1.85mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	19.6% 82mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	246% 5.65mg	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	19.7% 138mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	7.43% 253mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	15% 8.15μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.8mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	8.17% 0.9mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	47.5% 1759g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Macadamia Nuts vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.1 times more Vitamin B1, 30.5 times more Vitamin B2, 5.7 times more Vitamin B3, 12.8 times more Vitamin B5, 10 times more Vitamin B6, 185 times more Vitamin B9, 2225 times more Vitamin C, 59.1 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Macadamia Nuts vs Frozen Chopped Broccoli:

• Frozen Chopped Broccoli, Unprepared contains 22.1 times more Calcium, 1.8 times more Copper, 8.4 times more Iron, 4.2 times more Magnesium, 2.7 times more Manganese, 7 times more Phosphorus, 16.1 times more Potassium, 6.6 times more Selenium, 165.7 times more Sodium, 10.3 times more Zinc and 1568.8 times more Water than Dry Roasted Macadamia Nuts.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Macadamia Nuts have 9.5 times more Fat, 9.8 times more Saturated Fat and 1.5 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 14.8 times more Omega 3, 9.9 times more Carbohydrate, 9 times more Sugars, 327.4 times more Fructose, 10.4 times more Fiber and 10 times more Protein than Dry Roasted Macadamia Nuts.
• Both Dry Roasted Macadamia Nuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Macadamia Nuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.