Comparing Nutrients in 500 calories Chunk Style Peanut Butter VS Broccoli

Weight per 500 calories

• Chunk Style Peanut Butter: 85g
• Broccoli: 1471g

Chunk Style Peanut Butter has 17.3 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Chunk Style Peanut Butter or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Broccoli	27%	8%	65%

Macro Nutrients

	Chunk Style Peanut Butter	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	20% 6.46g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	4.14% 0.066g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	75% 98g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	34.5% 25g	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	13.8% 10g	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	% 3.6g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 3.56g	% 1.47g	g per day for Men 19-50 years
Fiber	18% 6.8g	101% 38.2g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.25% 0.094mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.7% 11.6mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	198% 2.57mg	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	19.5% 78μg	232% 926μg	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% 0mg	1458% 1312mg	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	35.7% 5.35mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Broccoli	Recommended Dietary Allowance
Calcium	3.82% 38.2mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	54.5% 0.49mg	80% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.066% 2.63μg	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	20% 1.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	134% 3.1mg	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	38.7% 271mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.96μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	0.96% 14.4mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.37mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.026% 0.97g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chunk Style Peanut Butter vs Broccoli:

• Chunk Style Peanut Butter has 1.2 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 11.6 times more Vitamin B1, 18.3 times more Vitamin B2, 8.9 times more Vitamin B5, 7.3 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 3520.1 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Chunk Style Peanut Butter vs Broccoli:

• Raw Broccoli contains 18.1 times more Calcium, 1.5 times more Copper, 6.7 times more Iron, 2.3 times more Magnesium, 2 times more Manganese, 3.6 times more Phosphorus, 7.3 times more Potassium, 5.3 times more Selenium, 33.6 times more Sodium, 2.5 times more Zinc and 1357 times more Water than Chunk Style Peanut Butter.

Comparison of macro-nutrients per 500 calories:

• Chunk Style Peanut Butter has 7.8 times more Fat, 3.9 times more Saturated Fat and 16.3 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 14 times more Omega 3, 5.3 times more Carbohydrate, 3.5 times more Sugars, more Fructose, 5.6 times more Fiber and 2 times more Protein than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Chunk Style Peanut Butter as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.