Comparing Nutrients in 1 kilogram Dry Roasted Macadamia Nuts with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	247% 7160kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	784% 761g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	373% 119g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	123% 1.96g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	57% 41.4g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	211% 80g	79% 30g	38g per day for Men 19-50 years
Protein	139% 78g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	592% 7.1mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	100% 1.3mg	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	25% 100μg	168% 670μg	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	627% 564mg	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	38% 5.7mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	70% 700mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	633% 5.7mg	42.2% 0.38mg	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	331% 26.5mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1320% 30.4mg	128% 2.94mg	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	283% 1980mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	0.44% 16g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Roasted Macadamia Nuts with Salt versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Roasted Macadamia Nuts with Salt vs Frozen Chopped Broccoli:

• 1 kilogram of Dry Roasted Macadamia Nuts with Salt has 13.4 times more Vitamin B1, 4.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6.7 times more Vitamin B9, 80.6 times more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Macadamia Nuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Roasted Macadamia Nuts with Salt vs Frozen Chopped Broccoli:

• 1 kilogram of Dry Roasted Macadamia Nuts with Salt has 1.3 times more Calcium, 15 times more Copper, 3.3 times more Iron, 6.6 times more Magnesium, 10.3 times more Manganese, 4 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium, 14.7 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 56.8 times more Water than Dry Roasted Macadamia Nuts with Salt.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Roasted Macadamia Nuts with Salt has 27.5 times more Energy, 262.3 times more Fat, 271.5 times more Saturated Fat, 1.9 times more Omega 3, 42 times more Omega 6, 2.7 times more Carbohydrate, 3.1 times more Sugars, 2.7 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6