Comparing Nutrients in 500 calories Pinyon Pine Nuts VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Pinyon Pine Nuts: 79.5g
• Cooked Chopped Frozen Broccoli: 1786g

Pinyon Pine Nuts have 22.5 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 - Pinyon Pine Nuts or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pinyon Pine Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.5g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	23.3% 7.45g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	116% 19.8g	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	12% 15.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22.4% 8.5g	141% 53.6g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Pinyon Pine Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.088% 0.79μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.3% 0.99mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.47mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.34% 0.17mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.8% 0.088mg	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	11.5% 46μg	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	1.77% 1.6mg	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	NA	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pinyon Pine Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	0.64% 6.36mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	30.4% 2.43mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	150% 3.44mg	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	3.97% 28mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	14.7% 499mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	3.8% 57.2mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	43.8% 1620g	3700g per day for Men 19-50 years

Pinyon Pine Nuts VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pinyon Pine Nuts or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Pinyon Pine Nuts vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 1145.7 times more Vitamin A, 8.2 times more Vitamin B2, 2.4 times more Vitamin B3, 29.3 times more Vitamin B5, 26.3 times more Vitamin B6, 21.7 times more Vitamin B9 and 450.4 times more Vitamin C than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Pinyon Pine Nuts have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Dried Pinyon Pine Nuts 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 Pinyon Pine Nuts vs Cooked Chopped Frozen Broccoli:

• 500 calories of Pinyon Pine Nuts have 1.4 times more Copper than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 92.7 times more Calcium, 4.5 times more Iron, 31.5 times more Phosphorus, 5.1 times more Potassium, 3.4 times more Sodium, 1.5 times more Zinc and 345.4 times more Water than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Pinyon Pine Nuts lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pinyon Pine Nuts have 22.6 times more Fat, 23.2 times more Saturated Fat and 85.2 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 6.2 times more Carbohydrate, 6.3 times more Fiber and 6 times more Protein than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6