Comparing Nutrients in 1 kilogram Broccoli Raab VS Blanched Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Blanched Hazelnuts	8%	82%	10%

Macro Nutrients

	Broccoli Raab	Blanched Hazelnuts	Recommended Dietary Allowance
Energy	7.6% 220kcal	217% 6290kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	630% 612g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	146% 46.7g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	323% 55g	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	131% 170g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 33.5g	g per day for Men 19-50 years
Fiber	71% 27g	289% 110g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Blanched Hazelnuts	Recommended Dietary Allowance
Vitamin A	146% 1310μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	396% 4.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	163% 8.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	1167% 175mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Blanched Hazelnuts	Recommended Dietary Allowance
Calcium	108% 1080mg	149% 1490mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	413% 33mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	194% 6580mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	200% 22mg	11mg per day for Men 19-50 years
Water	25% 926g	1.56% 58g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Blanched Hazelnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Blanched Hazelnuts:

• 1 kilogram of Broccoli Raab has 65.5 times more Vitamin A and 10.1 times more Vitamin C than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 2.9 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 10.8 times more Vitamin E than Raw Broccoli Raab.
• Both Broccoli Raab and Blanched Hazelnuts provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Blanched Hazelnuts have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab 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 Broccoli Raab vs Blanched Hazelnuts:

• 1 kilogram of Broccoli Raab has more Sodium and 16 times more Water than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 1.4 times more Calcium, 38.1 times more Copper, 1.5 times more Iron, 7.3 times more Magnesium, 32 times more Manganese, 4.2 times more Phosphorus, 3.4 times more Potassium, 4.1 times more Selenium and 2.9 times more Zinc than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 3.3 times more Omega 3 than Blanched Hazelnuts.
• While 1 kg of Blanched Hazelnuts Or Filberts contains 28.6 times more Energy, 124.8 times more Fat, 56.3 times more Saturated Fat, 189.6 times more Omega 6, 6 times more Carbohydrate, 9.2 times more Sugars, 4.1 times more Fiber and 4.3 times more Protein than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6