Comparing Nutrients in 1 pound Hazelnuts VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Hazelnuts	Boiled Broccoli	Recommended Dietary Allowance
Energy	98% 2849kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	284% 276g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	63.3% 20.2g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	209% 35.5g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.7g	25% 32.6g	130g per day for Men 19-50 years
Sugars	27% 19.7g	8.7% 6.3g	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	0.44% 0.32g	4.63% 3.36g	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	% 0.32g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 19g	% 0.36g	g per day for Men 19-50 years
Fiber	116% 44g	39.4% 15g	38g per day for Men 19-50 years
Protein	121% 68g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.3% 4.16mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.55mg	69.8% 0.91mg	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	128% 513μg	122% 490μg	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	31.8% 28.6mg	327% 294mg	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	454% 68mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.7% 64.4μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Boiled Broccoli	Recommended Dietary Allowance
Calcium	51.7% 517mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	869% 7.82mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	266% 21.3mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	176% 739mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1218% 28mg	38.3% 0.88mg	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	188% 1315mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	91% 3084mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11% 405g	3700g per day for Men 19-50 years

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

• Hazelnuts have 10.2 times more Vitamin B1, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.8 times more Vitamin B6 and 10.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 10.3 times more Vitamin C and 9.9 times more Vitamin K than Hazelnuts.
• Both Hazelnuts and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Hazelnuts as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hazelnuts vs Boiled Broccoli:

• Hazelnuts have 2.9 times more Calcium, 28.3 times more Copper, 7 times more Iron, 7.8 times more Magnesium, 31.8 times more Manganese, 4.3 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium and 5.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Sodium and 16.8 times more Water than Hazelnuts.

Comparison of macro-nutrients per 1 pound:

• Hazelnuts have 17.9 times more Energy, 148.2 times more Fat, 56.5 times more Saturated Fat, 153.6 times more Omega 6, 2.3 times more Carbohydrate, 3.1 times more Sugars, 2.9 times more Fiber and 6.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Omega 3 and 10.6 times more Fructose than Hazelnuts.
• Both Hazelnuts as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.