Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Frozen Broccoli Spears	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	10% 290kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	630% 612g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	146% 46.7g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	131% 170g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	48% 35g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 33.5g	g per day for Men 19-50 years
Fiber	79% 30g	289% 110g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	396% 4.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	163% 8.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	450% 5.85mg	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	235% 940μg	195% 780μg	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	759% 683mg	22.2% 20mg	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	90% 13.5mg	1167% 175mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	41% 410mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	1778% 16mg	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	90% 7.2mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	5500% 127mg	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	84.3% 590mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	194% 6580mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	200% 22mg	11mg per day for Men 19-50 years
Water	24.5% 906g	1.56% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Blanched Hazelnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Blanched Hazelnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Blanched Hazelnuts:

• 1 kilogram of Frozen Broccoli Spears has 28.5 times more Vitamin A, 1.2 times more Vitamin B9 and 34.2 times more Vitamin C than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 6.6 times more Vitamin B1, 3.4 times more Vitamin B3, 3.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 13 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Blanched Hazelnuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Blanched Hazelnuts have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Blanched Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Blanched Hazelnuts:

• 1 kilogram of Frozen Broccoli Spears has 15.6 times more Water than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 3.6 times more Calcium, 44.4 times more Copper, 4.6 times more Iron, 10 times more Magnesium, 49.4 times more Manganese, 5.3 times more Phosphorus, 2.6 times more Potassium, 2.2 times more Selenium and 6.5 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 2.2 times more Omega 3 than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 21.7 times more Energy, 179.9 times more Fat, 89.8 times more Saturated Fat, 148.6 times more Omega 6, 3.2 times more Carbohydrate, 2.4 times more Sugars, 3.7 times more Fiber and 4.5 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6