Comparing Nutrients in 500 calories Hazelnuts VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Hazelnuts: 79.6g
• Cooked Chopped Frozen Broccoli: 1786g

Hazelnuts have 22.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has very high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Hazelnuts or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Hazelnuts	9%	81%	10%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Hazelnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.4g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	11% 3.55g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	4.33% 0.069g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.24g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.2% 13.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	4.77% 3.46g	36.2% 26.3g	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	0.077% 0.056g	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	% 0.056g	NA	g per day for Men 19-50 years
Sucrose	% 3.34g	NA	g per day for Men 19-50 years
Fiber	20.3% 7.72g	141% 53.6g	38g per day for Men 19-50 years
Protein	21.3% 12g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Hazelnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.088% 0.8μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.92% 0.09mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.96% 1.43mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	179% 2.32mg	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	22.5% 90μg	250% 1000μg	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	5.57% 5mg	796% 716mg	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	79.8% 12mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.42% 11.3μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hazelnuts	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.08% 91mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	153% 1.37mg	67.5% 0.61mg	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	46.8% 3.74mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	214% 4.9mg	173% 4mg	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	33% 231mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	16% 541mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	3.47% 1.9μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.11% 4.23g	43.8% 1620g	3700g per day for Men 19-50 years

Hazelnuts VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hazelnuts or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Hazelnuts vs Cooked Chopped Frozen Broccoli:

• 500 kcal of Boiled Chopped Frozen Broccoli contain 1143.9 times more Vitamin A, 1.9 times more Vitamin B1, 16.1 times more Vitamin B2, 5.7 times more Vitamin B3, 6.7 times more Vitamin B5, 5.2 times more Vitamin B6, 11.1 times more Vitamin B9, 142.8 times more Vitamin C, 2 times more Vitamin E and 139.2 times more Vitamin K than Hazelnuts.
• 500 calories of Hazelnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin C and Vitamin K
• Both Hazelnuts as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Hazelnuts vs Cooked Chopped Frozen Broccoli:

• 500 calories of Hazelnuts have 2.3 times more Copper and 1.2 times more Manganese than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 6.5 times more Calcium, 2.9 times more Iron, 1.8 times more Magnesium, 3.8 times more Phosphorus, 4.7 times more Potassium, 6.5 times more Selenium, more Sodium, 2.6 times more Zinc and 383.2 times more Water than Hazelnuts.
• 500 calories of Hazelnuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hazelnuts have 22.6 times more Fat, 11.1 times more Saturated Fat and 26.9 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 10.8 times more Omega 3, 7.2 times more Carbohydrate, 7.6 times more Sugars, 6.9 times more Fiber and 4.7 times more Protein than Hazelnuts.
• Both Hazelnuts and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Hazelnuts provide inadequate amounts of Omega 3
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6