Comparing Nutrients in 500 calories Dry-roasted Peanuts VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Dry-roasted Peanuts: 85.2g
• Cooked Chopped Frozen Broccoli: 1786g

Dry-roasted Peanuts have 21 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 - Dry-roasted Peanuts or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Dry-roasted Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.58g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	48.7% 8.28g	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	14% 18g	73.5% 96g	130g per day for Men 19-50 years
Sugars	5.76% 4.17g	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	% 4.17g	NA	g per day for Men 19-50 years
Fiber	19% 7.16g	141% 53.6g	38g per day for Men 19-50 years
Protein	37% 20.7g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted 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	10.8% 0.13mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	20.7% 82.6μg	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% 0mg	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	28% 4.2mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.94% 49.4mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	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	17% 1.35mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	36% 152mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	44% 309mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.92μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0.34% 5.1mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	43.8% 1620g	3700g per day for Men 19-50 years

Dry-roasted Peanuts VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry-roasted Peanuts or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Dry-roasted Peanuts vs Cooked Chopped Frozen Broccoli:

• 500 calories of Dry-roasted Peanuts have 1.5 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 7.6 times more Vitamin B1, 8.6 times more Vitamin B2, 5.7 times more Vitamin B5, 5.8 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin C, 5.6 times more Vitamin E and more Vitamin K than Dry-roasted Peanuts, no salt.
• 500 calories of Dry-roasted Peanuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry-roasted Peanuts, no salt 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 Dry-roasted Peanuts vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 11.9 times more Calcium, 1.7 times more Copper, 8.1 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, 2.8 times more Phosphorus, 4.7 times more Potassium, 1.6 times more Selenium, 38.4 times more Sodium, 2.1 times more Zinc and 1050.8 times more Water than Dry-roasted Peanuts, no salt.
• 500 calories of Dry-roasted Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dry-roasted Peanuts have 19.7 times more Fat, 20.5 times more Saturated Fat and 35.6 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 33.9 times more Omega 3, 5.3 times more Carbohydrate, 6.3 times more Sugars, 7.5 times more Fiber and 2.7 times more Protein than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Dry-roasted Peanuts provide inadequate amounts of Omega 3
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6