Comparing Nutrients in 1 pound Hickorynuts VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Hickorynuts	7%	82%	11%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Hickorynuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	103% 2980kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	301% 292g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	297% 4.75g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	550% 94g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	NA	5.2% 3.76g	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	36% 13.6g	38g per day for Men 19-50 years
Protein	103% 57.7g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Hickorynuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	328% 3.93mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.7% 0.59mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	45.4% 0.59mg	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	45.4% 181μg	76% 304μg	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	10% 9.07mg	284% 256mg	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	NA	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hickorynuts	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	27.7% 277mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	372% 3.35mg	19% 0.17mg	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	120% 9.6mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	187% 785mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	909% 21mg	58% 1.33mg	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	218% 1524mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	67% 36.7μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	178% 19.5mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.32% 12g	11.2% 415g	3700g per day for Men 19-50 years

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

• Dried Hickorynuts have 16.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.9 times more Vitamin B3, 6.3 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.4 times more Vitamin A, 1.7 times more Vitamin B9 and 28.2 times more Vitamin C than Dried Hickorynuts.
• Both Dried Hickorynuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hickorynuts vs Frozen Chopped Broccoli:

• Dried Hickorynuts have 19.4 times more Copper, 2.6 times more Iron, 9.6 times more Magnesium, 15.7 times more Manganese, 6.7 times more Phosphorus, 2.1 times more Potassium, 2.9 times more Selenium and 9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 24 times more Sodium and 34.5 times more Water than Dried Hickorynuts.
• Both Dried Hickorynuts and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Hickorynuts have 25.3 times more Energy, 222 times more Fat, 160 times more Saturated Fat, 10 times more Omega 3, 665.3 times more Omega 6, 3.8 times more Carbohydrate, 2.1 times more Fiber and 4.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Dried Hickorynuts as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.