Comparing Nutrients in 500 calories With Peanuts Oil Roasted Mixed Nuts with Salt VS Frozen Chopped Broccoli

Weight per 500 calories

• With Peanuts Oil Roasted Mixed Nuts with Salt: 82.4g
• Frozen Chopped Broccoli: 1923g

With Peanuts Oil Roasted Mixed Nuts with Salt have 23.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Oil Roasted Mixed Nuts with Salt	12%	75%	13%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	With Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.4g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	22.4% 7.18g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	4.22% 0.068g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	70.2% 12g	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	13.3% 17.3g	70.7% 92g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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% 0g	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	% 0g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	15% 5.77g	152% 57.7g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	96% 54g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Oil Roasted Mixed Nuts with Salt	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	13% 0.16mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	17% 68.4μg	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	0.46% 0.41mg	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	43% 6.44mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.7μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Oil Roasted Mixed Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	9.64% 96mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	27% 2.15mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	73% 1.7mg	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	53.7% 376mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	15.3% 521mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	50.8% 28μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	47.5% 1759g	3700g per day for Men 19-50 years

With Peanuts Oil Roasted Mixed Nuts With Salt VS Frozen Chopped Broccoli Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of With Peanuts Oil Roasted Mixed Nuts with Salt vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 6.5 times more Vitamin B1, 11.4 times more Vitamin B2, 1.4 times more Vitamin B3, 5.7 times more Vitamin B5, 8.6 times more Vitamin B6, 18.8 times more Vitamin B9, 2633.4 times more Vitamin C, 3.6 times more Vitamin E and 332.2 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts with Salt.
• 500 calories of With Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both With Peanuts Oil Roasted Mixed Nuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for With Peanuts Oil Roasted Mixed Nuts with Salt vs Frozen Chopped Broccoli:

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 11.2 times more Calcium, 7.2 times more Iron, 1.8 times more Magnesium, 3.4 times more Manganese, 2.6 times more Phosphorus, 7.8 times more Potassium, 1.9 times more Selenium, 2.1 times more Sodium, 3.3 times more Zinc and 1026.6 times more Water than With Peanuts Oil Roasted Mixed Nuts with Salt.
• Both With Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Chopped Broccoli contain similar levels of Copper per 500 calories.
• 500 calories of With Peanuts Oil Roasted Mixed Nuts with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of With Peanuts Oil Roasted Mixed Nuts with Salt have 8 times more Fat, 8.5 times more Saturated Fat and 20 times more Omega 6 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 29.9 times more Omega 3, 5.3 times more Carbohydrate, 7.6 times more Sugars, more Fructose, 10 times more Fiber and 3.3 times more Protein than With Peanuts Oil Roasted Mixed Nuts with Salt.
• Both With Peanuts Oil Roasted Mixed Nuts with Salt and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of With Peanuts Oil Roasted Mixed Nuts with Salt provide inadequate amounts of Omega 3
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6