Comparing Nutrients in 500 calories Oil Roasted Mixed Nuts VS Frozen Chopped Broccoli

Weight per 500 calories

• Oil Roasted Mixed Nuts: 82.4g
• Frozen Chopped Broccoli: 1923g

Oil Roasted Mixed Nuts 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 - Oil Roasted Mixed Nuts or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Mixed Nuts	11%	72%	17%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Oil Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	42.5% 41g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	0% 0g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	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	16% 20.6g	70.7% 92g	130g per day for Men 19-50 years
Sugars	5.9% 4.3g	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	0.045% 0.033g	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	% 0.091g	% 14.4g	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	15.4% 5.85g	152% 57.7g	38g per day for Men 19-50 years
Protein	26.3% 14.7g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.092% 0.82μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 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	21.4% 85.7μg	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	0.55% 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	42% 6.33mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	53.3% 4.27mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.77mg	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	51% 357mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	208% 115μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	7.85% 118mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	0.07% 2.6g	47.5% 1759g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Frozen Chopped Broccoli, Unprepared contain 1214 times more Vitamin A, 3.5 times more Vitamin B1, 7 times more Vitamin B2, 5.5 times more Vitamin B3, 10.7 times more Vitamin B5, 8.5 times more Vitamin B6, 15 times more Vitamin B9, 2194.5 times more Vitamin C and 3.7 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• 500 calories of Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin C
• Both Lightly Salted Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts vs Frozen Chopped Broccoli:

• 500 calories of Oil Roasted Mixed Nuts have 1.9 times more Copper and 2.1 times more Selenium than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain 10.1 times more Calcium, 3.7 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus, 6.9 times more Potassium, 3.9 times more Sodium, 2.5 times more Zinc and 677.9 times more Water than Lightly Salted Oil Roasted Mixed Nuts.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Mixed Nuts have 7.4 times more Fat, 7 times more Saturated Fat and 14.9 times more Omega 6 than Frozen Chopped Broccoli.
• While 500 kcal of Frozen Chopped Broccoli, Unprepared contain more Omega 3, 4.5 times more Carbohydrate, 6 times more Sugars, 484.4 times more Fructose, 9.9 times more Fiber and 3.7 times more Protein than Lightly Salted Oil Roasted Mixed Nuts.
• Both Oil Roasted Mixed Nuts and Frozen Chopped Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3
• 500 calories of Frozen Chopped Broccoli provide inadequate amounts of Omega 6