Comparing Nutrients in 1 kilogram Blanched Hazelnuts VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kilogram of Blanched Hazelnuts has 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.
• While 1 kg of Frozen Broccoli Spears contains 28.5 times more Vitamin A and 34.2 times more Vitamin C than Blanched Hazelnuts Or Filberts.
• Both Blanched Hazelnuts and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Blanched Hazelnuts have insufficient amounts of Vitamin A
• Both Blanched Hazelnuts Or Filberts as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Blanched Hazelnuts has 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.
• While 1 kg of Frozen Broccoli Spears contains 15.6 times more Water than Blanched Hazelnuts Or Filberts.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Hazelnuts has 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.
• While 1 kg of Frozen Broccoli Spears contains 2.2 times more Omega 3 than Blanched Hazelnuts Or Filberts.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6