Comparing Nutrients in 1 kilogram Blanched Hazelnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Blanched Hazelnuts	8%	82%	10%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Blanched Hazelnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	217% 6290kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	630% 612g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	146% 46.7g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	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	131% 170g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	48% 35g	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	0.97% 0.7g	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	% 0.7g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 33.5g	% 0.8g	g per day for Men 19-50 years
Fiber	289% 110g	87% 33g	38g per day for Men 19-50 years
Protein	245% 137g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Blanched Hazelnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	396% 4.75mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.15mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	450% 5.85mg	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	195% 780μg	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	22.2% 20mg	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	1167% 175mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Hazelnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	149% 1490mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	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	413% 33mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	5500% 127mg	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	443% 3100mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	194% 6580mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	1.56% 58g	24% 893g	3700g per day for Men 19-50 years

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

• Blanched Hazelnuts Or Filberts have 7.5 times more Vitamin B1, 2.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 12.1 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 38.5 times more Vitamin A, 1.4 times more Vitamin B9 and 32.5 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Blanched Hazelnuts Or Filberts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Blanched Hazelnuts vs Boiled Broccoli:

• Blanched Hazelnuts Or Filberts have 3.7 times more Calcium, 26.2 times more Copper, 4.9 times more Iron, 7.6 times more Magnesium, 65.2 times more Manganese, 4.6 times more Phosphorus, 2.2 times more Potassium, 2.6 times more Selenium and 4.9 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Sodium and 15.4 times more Water than Blanched Hazelnuts Or Filberts.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Hazelnuts Or Filberts have 18 times more Energy, 149.1 times more Fat, 59.1 times more Saturated Fat, 107.8 times more Omega 6, 2.4 times more Carbohydrate, 2.5 times more Sugars, 3.3 times more Fiber and 5.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Omega 3 and 10.6 times more Fructose than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts Or Filberts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.