Comparing Nutrients in 1 pound Roasted Hazelnuts VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Roasted Hazelnuts	9%	81%	10%
Broccoli	27%	8%	65%

Macro Nutrients

	Roasted Hazelnuts	Broccoli	Recommended Dietary Allowance
Energy	101% 2930kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	292% 283g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	64% 20.5g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	224% 38g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	23% 30g	130g per day for Men 19-50 years
Sugars	30.6% 22g	10.6% 7.7g	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	0.44% 0.32g	4.25% 3.1g	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	% 21.5g	% 0.45g	g per day for Men 19-50 years
Fiber	112% 42.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	122% 68g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Hazelnuts	Broccoli	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.53mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58% 9.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.7% 4.2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	61% 0.79mg	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	100% 399μg	71.4% 286μg	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	19% 17.2mg	450% 405mg	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	462% 69.3mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Hazelnuts	Broccoli	Recommended Dietary Allowance
Calcium	55.8% 558mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	882% 7.94mg	24.7% 0.22mg	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	248% 20mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1095% 25mg	41.4% 0.95mg	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	201% 1406mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	101% 3425mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	11% 405g	3700g per day for Men 19-50 years

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

• Dry Roasted Hazelnuts Or Filberts have 4.8 times more Vitamin B1, 3.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.5 times more Vitamin B6, 1.4 times more Vitamin B9 and 19.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 10.3 times more Vitamin A and 23.5 times more Vitamin C than Dry Roasted Hazelnuts Or Filberts.
• Both Dry Roasted Hazelnuts Or Filberts and Raw Broccoli have similar amounts of Vitamin B2 per 1 lb.
• Both Dry Roasted Hazelnuts Or Filberts as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Hazelnuts vs Broccoli:

• Dry Roasted Hazelnuts Or Filberts have 2.6 times more Calcium, 35.7 times more Copper, 6 times more Iron, 8.2 times more Magnesium, 26.4 times more Manganese, 4.7 times more Phosphorus, 2.4 times more Potassium, 1.6 times more Selenium and 6.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains more Sodium and 35.4 times more Water than Dry Roasted Hazelnuts Or Filberts.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Hazelnuts Or Filberts have 19 times more Energy, 168.6 times more Fat, 39.6 times more Saturated Fat, 171.5 times more Omega 6, 2.7 times more Carbohydrate, 2.9 times more Sugars, 3.6 times more Fiber and 5.3 times more Protein than Raw Broccoli.
• Both Dry Roasted Hazelnuts Or Filberts and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Dry Roasted Hazelnuts Or Filberts as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.