Comparing Nutrients in 1 kilogram Broccoli VS Roasted Hazelnuts

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Roasted Hazelnuts	9%	81%	10%

Macro Nutrients

	Broccoli	Roasted Hazelnuts	Recommended Dietary Allowance
Energy	11.7% 340kcal	223% 6460kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	643% 624g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	141% 45g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	494% 84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	135% 176g	130g per day for Men 19-50 years
Sugars	23.4% 17g	67.4% 49g	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	9.38% 6.8g	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	% 4.9g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 1g	% 47.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	247% 94g	38g per day for Men 19-50 years
Protein	50.4% 28g	268% 150g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Roasted Hazelnuts	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	282% 3.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	185% 9.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	477% 6.2mg	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	158% 630μg	220% 880μg	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	991% 892mg	42.2% 38mg	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	52% 7.8mg	1019% 153mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Roasted Hazelnuts	Recommended Dietary Allowance
Calcium	47% 470mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	1944% 17.5mg	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	91% 7.3mg	548% 43.8mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	412% 1730mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	2413% 55.5mg	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	94% 660mg	443% 3100mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	222% 7550mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	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	37.3% 4.1mg	227% 25mg	11mg per day for Men 19-50 years
Water	24% 893g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Roasted Hazelnuts:

• Raw Broccoli has 10.3 times more Vitamin A and 23.5 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 4.8 times more Vitamin B1, 3.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 19.6 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Dry Roasted Hazelnuts Or Filberts have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Broccoli as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Roasted Hazelnuts:

• Raw Broccoli has more Sodium and 35.4 times more Water than Dry Roasted Hazelnuts Or Filberts.
• While Dry Roasted Hazelnuts Or Filberts contain 2.6 times more Calcium, 35.7 times more Copper, 6 times more Iron, 8.2 times more Magnesium, 26.4 times more Manganese, 4.7 times more Phosphorus, 2.4 times more Potassium, 1.6 times more Selenium and 6.1 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Hazelnuts Or Filberts contain 19 times more Energy, 168.6 times more Fat, 39.6 times more Saturated Fat, 171.5 times more Omega 6, 2.7 times more Carbohydrate, 2.9 times more Sugars, 3.6 times more Fiber and 5.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Dry Roasted Hazelnuts Or Filberts have similar amounts of Omega 3 per 1 kg.
• Both Raw Broccoli as well as Dry Roasted Hazelnuts Or Filberts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.