Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Peanut Butter

Weight per 100 calories

Frozen Chopped Broccoli

385g

Peanut Butter

17g

Smooth Peanut Butter has 22.6 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is very high in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Peanut Butter?

Macros Ratio

Protein Fat Carbs

Frozen Chopped Broccoli

34%

58%

Peanut Butter

14%

71%

15%

100 kcal ▼

Macro Nutrients

Frozen Chopped Broccolivs Peanut Butter

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.15%1.1g

Fat

8.7%8.43g

1.1 gvs8.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.53%0.17g

Saturated Fat

5.06%1.6g

0.17 gvs1.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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25.2%0.4g

Omega 3

0.41%0.007g

0.4 gvs0.007 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.7%0.12g

Omega 6

11.3%1.9g

0.12 gvs1.9 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18.4g

Carbohydrate

3.14%4.08g

18.4 gvs4.08 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.16%5.2g

Sugars

1.52%1.1g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.2 gvs1.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.4%3.2g

Fructose

0%0g

≤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]

3.2 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.9g

Glucose

%0.7g

2.9 gvs0.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.41g

NA gvs0.41 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.4%11.5g

Fiber

2.55%0.97g

11.5 gvs0.97 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.3%11g

Protein

6.66%3.73g

11 gvs3.73 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Chopped Broccolivs Peanut Butter

22.2%200μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

200 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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17%0.2mg

Vitamin B1

1.5%0.018mg

Thiamine

0.2 mgvs0.018 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.4%0.37mg

Vitamin B2

1.37%0.018mg

Riboflavin

0.37 mgvs0.018 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

14%2.24mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs2.24 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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21.5%1.07mg

Vitamin B5

3.54%0.18mg

Pantothenic acid

1.07 mgvs0.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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38.5%0.5mg

Vitamin B6

7.2%0.094mg

Pyridoxine

0.5 mgvs0.094 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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64.4%258μg

Vitamin B9

1.5%5.95μg

Folates and Folic Acid

258 μgvs5.95 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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241%217mg

Vitamin C

0%0mg

Ascorbic acid

217 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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31.3%4.7mg

Vitamin E

6.73%1mg

Tocopherols and Tocotrienols

4.7 mgvs1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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260%312μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

312 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Chopped Broccolivs Peanut Butter

21.5%215mg

Calcium

0.92%9.2mg

215 mgvs9.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16.2%0.15mg

Copper

10.8%0.097mg

0.15 mgvs0.097 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.013%0.53μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs0.53 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39%3.1mg

Iron

4.6%0.37mg

3.1 mgvs0.37 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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16.5%69.2mg

Magnesium

7.25%30.4mg

69.2 mgvs30.4 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

10%0.23mg

1.13 mgvs0.23 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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27.5%192mg

Phosphorus

8.14%57mg

192 mgvs57 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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24%815mg

Potassium

2.96%101mg

815 mgvs101 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19.6%10.8μg

Selenium

12.5%6.87μg

10.8 μgvs6.87 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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6.15%92mg

Sodium

5.4%81mg

92 mgvs81 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.8%1.85mg

Zinc

4.13%0.45mg

1.85 mgvs0.45 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.5%352g

Water

0.007%0.26g

352 gvs0.26 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Peanut Butter:

Frozen Chopped Broccoli, Unprepared has more Vitamin A, 11.2 times more Vitamin B1, 20.7 times more Vitamin B2, 6.1 times more Vitamin B5, 5.3 times more Vitamin B6, 43.3 times more Vitamin B9, more Vitamin C, 4.6 times more Vitamin E and more Vitamin K than Smooth Peanut Butter.
Both Frozen Chopped Broccoli, Unprepared and Smooth Peanut Butter have similar amounts of Vitamin B3 per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Smooth Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Peanut Butter:

Frozen Chopped Broccoli, Unprepared has 23.5 times more Calcium, 1.5 times more Copper, 8.5 times more Iron, 2.3 times more Magnesium, 4.9 times more Manganese, 3.4 times more Phosphorus, 8.1 times more Potassium, 1.6 times more Selenium, 4.1 times more Zinc and 1334.5 times more Water than Smooth Peanut Butter.
Both Frozen Chopped Broccoli, Unprepared and Smooth Peanut Butter have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Frozen Chopped Broccoli, Unprepared has 60.9 times more Omega 3, 4.5 times more Carbohydrate, 4.7 times more Sugars, more Fructose, 11.9 times more Fiber and 2.9 times more Protein than Smooth Peanut Butter.
While Smooth Peanut Butter contains 7.6 times more Fat, 9.6 times more Saturated Fat and 16.1 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
Both Frozen Chopped Broccoli, Unprepared and Smooth Peanut Butter have similar amounts of Energy per 100 kcal.
Both Frozen Chopped Broccoli, Unprepared as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Frozen Chopped BroccoliVS Cooked Chopped Frozen BroccoliPeanut ButterVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Soymilk, chocolate, with added calcium, vitamins A and DPeanut ButterVS Soymilk, chocolate, with added calcium, vitamins A and D

Compare Foods

Comparing Nutrients in 100 calories Frozen Chopped BroccoliVS Peanut Butter

Weight per 100 calories

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Peanut Butter?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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