Comparing Nutrients in 500 calories Lightly Salted Oil Roasted Mixed Nuts with Peanuts VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Lightly Salted Oil Roasted Mixed Nuts with Peanuts: 82.4g
• Cooked Chopped Frozen Broccoli: 1786g

Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 21.7 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Lightly Salted Oil Roasted Mixed Nuts with Peanuts or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.4g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.18g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	4.22% 0.068g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	70.2% 12g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	36.2% 26.3g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	15% 5.77g	141% 53.6g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	179% 2.32mg	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	17% 68.4μg	250% 1000μg	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	0.46% 0.41mg	796% 716mg	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	43% 6.44mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.64% 96mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	67.5% 0.61mg	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	27% 2.15mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	173% 4mg	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	53.7% 376mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	15.3% 521mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	8.84% 133mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	43.8% 1620g	3700g per day for Men 19-50 years

Lightly Salted Oil Roasted Mixed Nuts With Peanuts VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Lightly Salted Oil Roasted Mixed Nuts with Peanuts or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 6.3 times more Vitamin B1, 9 times more Vitamin B2, 1.3 times more Vitamin B3, 5.2 times more Vitamin B5, 8 times more Vitamin B6, 14.6 times more Vitamin B9, 1738.6 times more Vitamin C, 3.7 times more Vitamin E and 335.1 times more Vitamin K than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Lightly Salted Oil Roasted Mixed Nuts with Peanuts vs Cooked Chopped Frozen Broccoli:

• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 1.2 times more Copper and 2.2 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 6.1 times more Calcium, 5.1 times more Iron, 2.4 times more Manganese, 2.3 times more Phosphorus, 4.9 times more Potassium, 1.5 times more Sodium, 1.8 times more Zinc and 945.5 times more Water than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium per 500 calories.
• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 20.7 times more Fat, 22.3 times more Saturated Fat and 51.4 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 11.1 times more Omega 3, 5.5 times more Carbohydrate, 7.7 times more Sugars, 9.3 times more Fiber and 3.4 times more Protein than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Lightly Salted Oil Roasted Mixed Nuts with Peanuts provide inadequate amounts of Omega 3
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6