Comparing Nutrients in 1 kilogram Brazilnuts VS Boiled Broccoli with Salt

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Boiled Broccoli with Salt	23%	9%	68%

Macro Nutrients

	Brazilnuts	Boiled Broccoli with Salt	Recommended Dietary Allowance
Energy	227% 6590kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	32% 23.3g	19% 14g	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% 0g	10.2% 7.4g	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	% 0g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 23.3g	% 0.8g	g per day for Men 19-50 years
Fiber	197% 75g	87% 33g	38g per day for Men 19-50 years
Protein	256% 143g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Boiled Broccoli with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	514% 6.17mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	154% 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	55% 220μg	270% 1080μg	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	7.78% 7mg	721% 649mg	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	377% 56.5mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Boiled Broccoli with Salt	Recommended Dietary Allowance
Calcium	160% 1600mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	304% 24.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	84.3% 1.94mg	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	1036% 7250mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	175% 2620mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Boiled Broccoli with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Boiled Broccoli with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Boiled Broccoli with Salt:

• 1 kilogram of Brazilnuts has 9.8 times more Vitamin B1 and 3.9 times more Vitamin E than Boiled Broccoli with Salt.
• While 1 kg of Boiled and Drained Broccoli with Salt contains more Vitamin A, 3.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 4.9 times more Vitamin B9, 92.7 times more Vitamin C and more Vitamin K than Dried Brazilnuts.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Dried Brazilnuts as well as Boiled and Drained Broccoli with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Boiled Broccoli with Salt:

• 1 kilogram of Brazilnuts has 4 times more Calcium, 28.6 times more Copper, 3.6 times more Iron, 17.9 times more Magnesium, 6.3 times more Manganese, 10.8 times more Phosphorus, 2.2 times more Potassium, 1198.1 times more Selenium and 9 times more Zinc than Boiled Broccoli with Salt.
• While 1 kg of Boiled and Drained Broccoli with Salt contains 87.3 times more Sodium and 26.1 times more Water than Dried Brazilnuts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 18.8 times more Energy, 163.7 times more Fat, 204.2 times more Saturated Fat, 477.7 times more Omega 6, 1.6 times more Carbohydrate, 1.7 times more Sugars, 2.3 times more Fiber and 6 times more Protein than Boiled Broccoli with Salt.
• While 1 kg of Boiled and Drained Broccoli with Salt contains 3.3 times more Omega 3 than Dried Brazilnuts.
• 1 kilogram of Boiled Broccoli with Salt provide inadequate amounts of Energy and Omega 6