Comparing Nutrients in 14 ounces Boiled Broccoli VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Boiled Broccoli	Brazilnuts	Recommended Dietary Allowance
Energy	4.8% 139kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	200% 64g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	36% 46.6g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	12.8% 9.25g	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	4.05% 2.94g	0% 0g	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	% 1.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 9.25g	g per day for Men 19-50 years
Fiber	34.5% 13g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	17% 9.45g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Brazilnuts	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	31% 0.4mg	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	107% 429μg	22% 87.3μg	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	286% 258mg	3.1% 2.78mg	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	38.4% 5.75mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Brazilnuts	Recommended Dietary Allowance
Calcium	16% 159mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	769% 6.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	211% 4.85mg	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% 266mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	146% 16mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Brazilnuts:

• Boiled and Drained Broccoli has more Vitamin A, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 4.9 times more Vitamin B9, 92.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• While Dried Brazilnuts contain 9.8 times more Vitamin B1 and 3.9 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Brazilnuts:

• Boiled and Drained Broccoli has 13.7 times more Sodium and 26.1 times more Water than Dried Brazilnuts.
• While Dried Brazilnuts contain 4 times more Calcium, 28.6 times more Copper, 3.6 times more Iron, 17.9 times more Magnesium, 6.3 times more Manganese, 10.8 times more Phosphorus, 2.2 times more Potassium, 1198.1 times more Selenium and 9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 3.3 times more Omega 3 and more Fructose than Dried Brazilnuts.
• While Dried Brazilnuts contain 18.8 times more Energy, 163.7 times more Fat, 204.2 times more Saturated Fat, 477.7 times more Omega 6, 1.6 times more Carbohydrate, 1.7 times more Sugars, 2.3 times more Fiber and 6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Dried Brazilnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.