Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Hazelnut Oil

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Hazelnut Oil	0%	100%	0%

Macro Nutrients

	Frozen Chopped Broccoli	Hazelnut Oil	Recommended Dietary Allowance
Energy	4.07% 118kcal	138% 4010kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	468% 454g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	105% 33.6g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	269% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	0% 0g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	0% 0g	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	5.2% 3.76g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	0% 0g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Hazelnut Oil	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	0% 0mg	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	76% 304μg	0% 0μg	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	284% 256mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.53mg	1427% 214mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Hazelnut Oil	Recommended Dietary Allowance
Calcium	25.4% 254mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	NA	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	46% 3.67mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	NA	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	32.4% 227mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	0% 0mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0% 0g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Hazelnut Oil:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Hazelnut Oil.
• While Hazelnut Oil contains 38.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Hazelnut Oil have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Hazelnut Oil:

• Frozen Chopped Broccoli, Unprepared has more Calcium, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium, more Sodium, more Zinc and more Water than Hazelnut Oil.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has more Omega 3, more Carbohydrate, more Sugars, more Fiber and more Protein than Hazelnut Oil.
• While Hazelnut Oil contains 34 times more Energy, 344.8 times more Fat, 168.2 times more Saturated Fat and 325.8 times more Omega 6 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Hazelnut Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.