Comparing Nutrients in 14 ounces Brazilnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Broccoli	27%	8%	65%

Macro Nutrients

	Brazilnuts	Broccoli	Recommended Dietary Allowance
Energy	90% 2616kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	9.3% 6.75g	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	0% 0g	3.72% 2.7g	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	% 0g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 9.25g	% 0.4g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	101% 57g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	53.4% 0.69mg	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	22% 87.3μg	62.5% 250μg	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	3.1% 2.78mg	393% 354mg	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	149% 22.4mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Broccoli	Recommended Dietary Allowance
Calcium	63.5% 635mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	121% 9.64mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	36.2% 0.83mg	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	411% 2877mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	9.58% 354g	3700g per day for Men 19-50 years

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

• Dried Brazilnuts have 8.7 times more Vitamin B1 and 7.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9, 127.4 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brazilnuts vs Broccoli:

• Dried Brazilnuts have 3.4 times more Calcium, 35.6 times more Copper, 3.3 times more Iron, 17.9 times more Magnesium, 5.8 times more Manganese, 11 times more Phosphorus, 2.1 times more Potassium, 766.8 times more Selenium and 9.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11 times more Sodium and 26.1 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Brazilnuts have 19.4 times more Energy, 181.4 times more Fat, 141.5 times more Saturated Fat, 497.2 times more Omega 6, 1.8 times more Carbohydrate, 1.4 times more Sugars, 2.9 times more Fiber and 5.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.8 times more Omega 3 than Dried Brazilnuts.
• Both Dried Brazilnuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.