Comparing Nutrients in 14 ounces Macadamia Nuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Macadamia Nuts	4%	89%	7%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Macadamia Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	98% 2850kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	310% 301g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	150% 48g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	51% 0.82g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 55g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	25% 18g	8.05% 5.83g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 17.6g	NA	g per day for Men 19-50 years
Fiber	90% 34g	31.3% 12g	38g per day for Men 19-50 years
Protein	56% 31.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Macadamia Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	395% 4.74mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.3% 9.8mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	39.7% 0.52mg	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	11% 43.7μg	55.6% 222μg	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	5.3% 4.76mg	177% 159mg	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	14.3% 2.14mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Macadamia Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	33.7% 337mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	15% 0.13mg	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	183% 14.6mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	713% 16.4mg	38.5% 0.89mg	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	107% 746mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	43% 1461mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Macadamia Nuts vs Cooked Chopped Frozen Broccoli:

• Raw Macadamia Nuts have 21.7 times more Vitamin B1, 2 times more Vitamin B2, 5.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 5.1 times more Vitamin B9, 33.4 times more Vitamin C and 2.4 times more Vitamin E than Raw Macadamia Nuts.
• Both Raw Macadamia Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Macadamia Nuts vs Cooked Chopped Frozen Broccoli:

• Raw Macadamia Nuts have 2.6 times more Calcium, 22.2 times more Copper, 6 times more Iron, 10 times more Magnesium, 18.5 times more Manganese, 3.8 times more Phosphorus, 2.6 times more Potassium, 5.1 times more Selenium and 4.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 66.7 times more Water than Raw Macadamia Nuts.

Comparison of macro-nutrients per 14 ounces:

• Raw Macadamia Nuts have 25.6 times more Energy, 631.4 times more Fat, 670.1 times more Saturated Fat, 4.9 times more Omega 3, 99.7 times more Omega 6, 2.6 times more Carbohydrate, 3.1 times more Sugars, 2.9 times more Fiber and 2.6 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw Macadamia Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.