Comparing Nutrients in 14 ounces Boiled Broccoli VS Hickorynuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Hickorynuts	7%	82%	11%

Macro Nutrients

	Boiled Broccoli	Hickorynuts	Recommended Dietary Allowance
Energy	4.8% 139kcal	90% 2608kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	263% 255g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	87.3% 28g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	260% 4.16g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	481% 82g	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	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	67% 25.4g	38g per day for Men 19-50 years
Protein	17% 9.45g	90% 50.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Hickorynuts	Recommended Dietary Allowance
Vitamin A	34% 306μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	287% 3.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	139% 6.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	58.6% 0.76mg	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	39.7% 159μg	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	8.8% 7.94mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Hickorynuts	Recommended Dietary Allowance
Calcium	16% 159mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	325% 2.93mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	796% 18.3mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	156% 17mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Hickorynuts per 14 oz

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

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

• 14 ounces of Boiled Broccoli have 11 times more Vitamin A, 2.7 times more Vitamin B9 and 32.5 times more Vitamin C than Hickorynuts.
• While 14 oz of Dried Hickorynuts contain 13.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 2.8 times more Vitamin B5 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Hickorynuts provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Hickorynuts have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Dried Hickorynuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Hickorynuts:

• 14 ounces of Boiled Broccoli have 41 times more Sodium and 33.7 times more Water than Hickorynuts.
• While 14 oz of Dried Hickorynuts contain 1.5 times more Calcium, 12.1 times more Copper, 3.2 times more Iron, 8.2 times more Magnesium, 23.8 times more Manganese, 5 times more Phosphorus, 1.5 times more Potassium, 5.1 times more Selenium and 9.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Hickorynuts contain 18.8 times more Energy, 157 times more Fat, 89.1 times more Saturated Fat, 8.8 times more Omega 3, 404.4 times more Omega 6, 2.5 times more Carbohydrate, 1.9 times more Fiber and 5.3 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6