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Comparing Nutrients in 14 ounces Boiled BroccoliVS Hazelnuts

Macros Ratio

Protein Fat Carbs

Boiled Broccoli
23%
9%
68%
Hazelnuts
9%
81%
10%
14 oz ▼

Macro Nutrients

4.8%139kcal
Energy
86%2492kcal
139 kcalvs2492 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.68%1.63g
Fat
249%241g
1.63 gvs241 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.98%0.31g
Saturated Fat
55.4%17.7g
0.31 gvs17.7 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29.5%0.47g
Omega 3
21.6%0.35g
0.47 gvs0.35 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.2g
Omega 6
183%31g
0.2 gvs31 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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22%28.5g
Carbohydrate
51%66.3g
28.5 gvs66.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.6%5.5g
Sugars
23.8%17.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.5 gvs17.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.05%2.94g
Fructose
0.38%0.28g
≤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]
2.94 gvs0.28 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g
Glucose
%0.28g
1.94 gvs0.28 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.32g
Sucrose
%16.7g
0.32 gvs16.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g
Fiber
101%38.5g
13 gvs38.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
17%9.45g
Protein
106%59.3g
9.45 gvs59.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

34%306μg
Vitamin A
0.44%3.97μg
RAE, retinol activity equivalents
306 μgvs3.97 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg
Vitamin B1
213%2.55mg
Thiamine
0.25 mgvs2.55 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37.6%0.49mg
Vitamin B2
34.5%0.45mg
Riboflavin
0.49 mgvs0.45 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.7%2.2mg
Vitamin B3
44.7%7.14mg
Niacin, nicotinic acid, niacinamide
2.2 mgvs7.14 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49%2.44mg
Vitamin B5
73%3.64mg
Pantothenic acid
2.44 mgvs3.64 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61%0.79mg
Vitamin B6
172%2.23mg
Pyridoxine
0.79 mgvs2.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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107%429μg
Vitamin B9
112%448μg
Folates and Folic Acid
429 μgvs448 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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286%258mg
Vitamin C
27.8%25mg
Ascorbic acid
258 mgvs25 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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38.4%5.75mg
Vitamin E
398%59.7mg
Tocopherols and Tocotrienols
5.75 mgvs59.7 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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467%560μg
Vitamin K
47%56.4μg
Phytomenadione or phylloquinone
560 μgvs56.4 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

16%159mg
Calcium
45.2%452mg
159 mgvs452 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg
Copper
761%6.85mg
0.24 mgvs6.85 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.4%16μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
16 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33.2%2.66mg
Iron
233%18.7mg
2.66 mgvs18.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg
Magnesium
154%647mg
83.3 mgvs647 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33.5%0.77mg
Manganese
1066%24.5mg
0.77 mgvs24.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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38%266mg
Phosphorus
164%1151mg
266 mgvs1151 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
34.2%1163mg
Potassium
79.4%2699mg
1163 mgvs2699 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.5%6.35μg
Selenium
17.3%9.53μg
6.35 μgvs9.53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
11%163mg
Sodium
0%0mg
163 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.2%1.8mg
Zinc
88.4%9.72mg
1.8 mgvs9.72 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.57%354g
Water
0.57%21g
354 gvs21 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Nutrient Comparison: Boiled Broccoli VS Hazelnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

Comparing minerals per 14 ounces for Boiled Broccoli vs Hazelnuts:

Comparison of macro-nutrients per 14 ounces:




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