Comparing Nutrients in 1 pound Dry Roasted Macadamia Nuts with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Roasted Macadamia Nuts with Salt	4%	89%	7%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	112% 3248kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	356% 345g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	169% 54g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	34.8% 5.9g	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	44.8% 58g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	26% 18.8g	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	0.44% 0.32g	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	% 0.32g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	63% 35.3g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	268% 3.22mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.63mg	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	11.3% 45.4μg	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	3.53% 3.18mg	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	17.2% 2.6mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Roasted Macadamia Nuts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	31.8% 318mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	287% 2.6mg	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	150% 12mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	127% 535mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	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	128% 898mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	107% 1601mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	53% 5.85mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Roasted Macadamia Nuts with Salt VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Dry Roasted Macadamia Nuts with Salt versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dry Roasted Macadamia Nuts with Salt vs Frozen Chopped Broccoli:

• 1 pound of Dry Roasted Macadamia Nuts with Salt has 13.4 times more Vitamin B1, 4.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 2.8 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 6.7 times more Vitamin B9, 80.6 times more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Dry Roasted Macadamia Nuts with Salt.
• Both Dry Roasted Macadamia Nuts with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Dry Roasted Macadamia Nuts with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Macadamia Nuts with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Dry Roasted Macadamia Nuts with Salt vs Frozen Chopped Broccoli:

• 1 pound of Dry Roasted Macadamia Nuts with Salt has 1.3 times more Calcium, 15 times more Copper, 3.3 times more Iron, 6.6 times more Magnesium, 10.3 times more Manganese, 4 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium, 14.7 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 56.8 times more Water than Dry Roasted Macadamia Nuts with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dry Roasted Macadamia Nuts with Salt has 27.5 times more Energy, 262.3 times more Fat, 271.5 times more Saturated Fat, 1.9 times more Omega 3, 42 times more Omega 6, 2.7 times more Carbohydrate, 3.1 times more Sugars, 2.7 times more Fiber and 2.8 times more Protein than Frozen Chopped Broccoli.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6