Comparing Nutrients in 300 calories With Peanuts Oil Roasted Mixed NutsVS Boiled Broccoli

Weight per 300 calories

With Peanuts Oil Roasted Mixed Nuts

49.4g

Boiled Broccoli

857g

With Peanuts Oil Roasted Mixed Nuts have 17.3 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - With Peanuts Oil Roasted Mixed Nuts or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

With Peanuts Oil Roasted Mixed Nuts

12%

75%

13%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

With Peanuts Oil Roasted Mixed Nutsvs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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27.5%26.7g

Fat

3.62%3.5g

26.7 gvs3.5 g

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

Find Nuts and Seeds rich in Fat

13.5%4.3g

Saturated Fat

2.1%0.68g

4.3 gvs0.68 g

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

Find Nuts and Seeds rich in Saturated Fat

2.53%0.041g

Omega 3

63.8%1g

0.041 gvs1 g

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

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42%7.16g

Omega 6

2.57%0.44g

7.16 gvs0.44 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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8%10.4g

Carbohydrate

47.3%61.5g

10.4 gvs61.5 g

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

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2.83%2.05g

Sugars

16.4%12g

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

2.05 gvs12 g

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

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0%0g

Fructose

8.75%6.34g

≤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]

0 gvs6.34 g

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

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%0g

Glucose

%4.2g

0 gvs4.2 g

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

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%2.05g

Sucrose

%0.69g

2.05 gvs0.69 g

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

Find Nuts and Seeds rich in Sucrose

9.1%3.46g

Fiber

74.4%28.3g

3.46 gvs28.3 g

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

Find Nuts and Seeds rich in Fiber

17.7%9.9g

Protein

36.4%20.4g

9.9 gvs20.4 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

With Peanuts Oil Roasted Mixed Nutsvs Boiled Broccoli

0%0μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0 μgvs660 μg

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

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

7.8%0.093mg

Vitamin B1

45%0.54mg

Thiamine

0.093 mgvs0.54 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

7.45%0.097mg

Vitamin B2

81%1.05mg

Riboflavin

0.097 mgvs1.05 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

24%3.8mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

3.8 mgvs4.74 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

11.3%0.56mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.56 mgvs5.3 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

13.4%0.17mg

Vitamin B6

132%1.7mg

Pyridoxine

0.17 mgvs1.7 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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10.3%41μg

Vitamin B9

231%926μg

Folates and Folic Acid

41 μgvs926 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0.27%0.25mg

Vitamin C

618%556mg

Ascorbic acid

0.25 mgvs556 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

25.8%3.86mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

3.86 mgvs12.4 mg

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

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2.35%2.8μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

2.8 μgvs1209 μg

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

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Minerals

With Peanuts Oil Roasted Mixed Nutsvs Boiled Broccoli

5.8%58mg

Calcium

34.3%343mg

58 mgvs343 mg

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

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50%0.45mg

Copper

58%0.52mg

0.45 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

Find Nuts and Seeds rich in Fluoride

16%1.3mg

Iron

71.8%5.74mg

1.3 mgvs5.74 mg

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

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27%113mg

Magnesium

43%180mg

113 mgvs180 mg

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

Find Nuts and Seeds rich in Magnesium

44%1mg

Manganese

72.3%1.66mg

1 mgvs1.66 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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32%225mg

Phosphorus

82%574mg

225 mgvs574 mg

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

Find Nuts and Seeds rich in Phosphorus

9.2%312mg

Potassium

74%2511mg

312 mgvs2511 mg

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

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30.5%16.8μg

Selenium

25%13.7μg

16.8 μgvs13.7 μg

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

Find Nuts and Seeds rich in Selenium

0.16%2.47mg

Sodium

23.4%351mg

2.47 mgvs351 mg

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

Find Nuts and Seeds rich in Sodium

15%1.66mg

Zinc

35%3.86mg

1.66 mgvs3.86 mg

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

Find Nuts and Seeds rich in Zinc

0.028%1.03g

Water

20.7%765g

1.03 gvs765 g

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

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Lets compare vitamin content per 300 calories of With Peanuts Oil Roasted Mixed Nuts vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 5.8 times more Vitamin B1, 10.9 times more Vitamin B2, 9.4 times more Vitamin B5, 9.9 times more Vitamin B6, 22.6 times more Vitamin B9, 2251.1 times more Vitamin C, 3.2 times more Vitamin E and 429.3 times more Vitamin K than With Peanuts Oil Roasted Mixed Nuts no Salt.
Both With Peanuts Oil Roasted Mixed Nuts no Salt and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 300 kcal.
Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for With Peanuts Oil Roasted Mixed Nuts vs Boiled Broccoli:

With Peanuts Oil Roasted Mixed Nuts no Salt have 1.2 times more Selenium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 5.9 times more Calcium, 4.5 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus, 8 times more Potassium, 142.2 times more Sodium, 2.3 times more Zinc and 744.2 times more Water than With Peanuts Oil Roasted Mixed Nuts no Salt.
Both With Peanuts Oil Roasted Mixed Nuts no Salt and Boiled and Drained Broccoli have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

With Peanuts Oil Roasted Mixed Nuts no Salt have 7.6 times more Fat, 6.4 times more Saturated Fat and 16.4 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 25.2 times more Omega 3, 5.9 times more Carbohydrate, 5.8 times more Sugars, more Fructose, 8.2 times more Fiber and 2.1 times more Protein than With Peanuts Oil Roasted Mixed Nuts no Salt.
Both With Peanuts Oil Roasted Mixed Nuts no Salt and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both With Peanuts Oil Roasted Mixed Nuts no Salt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

With Peanuts Oil Roasted Mixed NutsVS Oil Roasted Mixed Nuts no PeanutsBoiled BroccoliVS Oil Roasted Mixed Nuts no PeanutsWith Peanuts Oil Roasted Mixed NutsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories With Peanuts Oil Roasted Mixed NutsVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - With Peanuts Oil Roasted Mixed Nuts or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: