Comparing Nutrients in 14 ounces Hickorynuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Broccoli	27%	8%	65%

Macro Nutrients

	Hickorynuts	Broccoli	Recommended Dietary Allowance
Energy	90% 2608kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	263% 255g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	87.3% 28g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	260% 4.16g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	481% 82g	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	55.7% 72.4g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	67% 25.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	90% 50.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	287% 3.44mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.95mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	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	39.7% 159μg	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	8.8% 7.94mg	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	NA	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Broccoli	Recommended Dietary Allowance
Calcium	24.2% 242mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	325% 2.93mg	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	105% 8.4mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	163% 687mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	796% 18.3mg	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	191% 1334mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	58.5% 32μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	9.58% 354g	3700g per day for Men 19-50 years

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

• Dried Hickorynuts have 12.2 times more Vitamin B1, 1.4 times more Vitamin B3 and 3.1 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin A, 1.6 times more Vitamin B9 and 44.6 times more Vitamin C than Dried Hickorynuts.
• Both Dried Hickorynuts and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Dried Hickorynuts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hickorynuts vs Broccoli:

• Dried Hickorynuts have 1.3 times more Calcium, 15.1 times more Copper, 2.9 times more Iron, 8.2 times more Magnesium, 22 times more Manganese, 5.1 times more Phosphorus, 1.4 times more Potassium, 3.2 times more Selenium and 10.5 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 33 times more Sodium and 33.7 times more Water than Dried Hickorynuts.

Comparison of macro-nutrients per 14 ounces:

• Dried Hickorynuts have 19.3 times more Energy, 174 times more Fat, 61.7 times more Saturated Fat, 16.6 times more Omega 3, 420.9 times more Omega 6, 2.7 times more Carbohydrate, 2.5 times more Fiber and 4.5 times more Protein than Raw Broccoli.
• Both Dried Hickorynuts as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.