Comparing Nutrients in 1 pound Boiled Broccoli VS Macadamia Nuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Macadamia Nuts	4%	89%	7%

Macro Nutrients

	Boiled Broccoli	Macadamia Nuts	Recommended Dietary Allowance
Energy	5.47% 159kcal	112% 3257kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	354% 344g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	171% 54.7g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	28.6% 20.7g	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	4.63% 3.36g	0.44% 0.32g	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	% 2.22g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 20g	g per day for Men 19-50 years
Fiber	39.4% 15g	103% 39g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Macadamia Nuts	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	452% 5.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	68.8% 3.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	96% 1.25mg	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	122% 490μg	12.5% 50μg	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	327% 294mg	6.05% 5.44mg	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	44% 6.58mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Macadamia Nuts	Recommended Dietary Allowance
Calcium	18% 181mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	381% 3.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	815% 18.7mg	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	43.4% 304mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	49% 1669mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	29.7% 16.3μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	11% 405g	0.17% 6.17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Macadamia Nuts:

• Boiled and Drained Broccoli has more Vitamin A, 9.8 times more Vitamin B9, 54.1 times more Vitamin C and 2.7 times more Vitamin E than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 19 times more Vitamin B1, 1.3 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Macadamia Nuts have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Macadamia Nuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Macadamia Nuts:

• Boiled and Drained Broccoli has 8.2 times more Sodium and 65.6 times more Water than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 2.1 times more Calcium, 12.4 times more Copper, 5.5 times more Iron, 6.2 times more Magnesium, 21.3 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Selenium and 2.9 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 10.6 times more Fructose than Raw Macadamia Nuts.
• While Raw Macadamia Nuts contain 20.5 times more Energy, 184.8 times more Fat, 152.7 times more Saturated Fat, 1.7 times more Omega 3, 25.4 times more Omega 6, 1.9 times more Carbohydrate, 3.3 times more Sugars, 2.6 times more Fiber and 3.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Macadamia Nuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.