Comparing Nutrients in 14 ounces Boiled Broccoli VS Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Hazelnuts	9%	81%	10%

Macro Nutrients

	Boiled Broccoli	Hazelnuts	Recommended Dietary Allowance
Energy	4.8% 139kcal	86% 2492kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	249% 241g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	183% 31g	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	51% 66.3g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	23.8% 17.2g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 16.7g	g per day for Men 19-50 years
Fiber	34.5% 13g	101% 38.5g	38g per day for Men 19-50 years
Protein	17% 9.45g	106% 59.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Hazelnuts	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	213% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	44.7% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	73% 3.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	172% 2.23mg	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	112% 448μg	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	27.8% 25mg	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	398% 59.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	47% 56.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Hazelnuts	Recommended Dietary Allowance
Calcium	16% 159mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	761% 6.85mg	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	233% 18.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	154% 647mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	1066% 24.5mg	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	164% 1151mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	79.4% 2699mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	88.4% 9.72mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.57% 21g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 77 times more Vitamin A, 10.3 times more Vitamin C and 9.9 times more Vitamin K than Hazelnuts.
• While Hazelnuts contain 10.2 times more Vitamin B1, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 10.4 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Hazelnuts have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.
• Both Boiled and Drained Broccoli as well as Hazelnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Hazelnuts:

• Boiled and Drained Broccoli has more Sodium and 16.8 times more Water than Hazelnuts.
• While Hazelnuts contain 2.9 times more Calcium, 28.3 times more Copper, 7 times more Iron, 7.8 times more Magnesium, 31.8 times more Manganese, 4.3 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium and 5.4 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.4 times more Omega 3 and 10.6 times more Fructose than Hazelnuts.
• While Hazelnuts contain 17.9 times more Energy, 148.2 times more Fat, 56.5 times more Saturated Fat, 153.6 times more Omega 6, 2.3 times more Carbohydrate, 3.1 times more Sugars, 2.9 times more Fiber and 6.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Hazelnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.