Comparing Nutrients in 1 kilogram Roasted Macadamia Nuts VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Macadamia Nuts	4%	89%	7%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Roasted Macadamia Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	248% 7180kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	784% 761g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	373% 119g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	123% 1.96g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	76.6% 13g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	41% 53.5g	130g per day for Men 19-50 years
Sugars	57% 41.4g	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	% 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	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Roasted Macadamia Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	592% 7.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	55% 2.74mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Macadamia Nuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	70% 700mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	633% 5.7mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	281% 1180mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	1320% 30.4mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	117% 13mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.44% 16g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Macadamia Nuts VS Cooked Chopped Frozen Broccoli per 1 kg

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

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

• 1 kilogram of Roasted Macadamia Nuts has 12.9 times more Vitamin B1, 5 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.8 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 5.6 times more Vitamin B9, 57.3 times more Vitamin C, 2.3 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts.
• Both Roasted Macadamia Nuts and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Roasted Macadamia Nuts have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Macadamia Nuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Macadamia Nuts vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Roasted Macadamia Nuts has 2.1 times more Calcium, 16.8 times more Copper, 4.3 times more Iron, 9.1 times more Magnesium, 13.6 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 16.7 times more Selenium and 4.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 56.3 times more Water than Dry Roasted Macadamia Nuts.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Macadamia Nuts has 25.6 times more Energy, 634 times more Fat, 663.7 times more Saturated Fat, 4.7 times more Omega 3, 100.2 times more Omega 6, 2.5 times more Carbohydrate, 2.8 times more Sugars, 2.7 times more Fiber and 2.5 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6